This creamy squash and lentil soup is cozy, comforting and full of earthy flavor. Smooth butternut squash soup is topped with lemony lentils and crumbled goat cheese or feta for a simple, satisfying finish.
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For more soup recipes, try my Italian lentil soup or creamy butternut squash soup.
Recipe Overview: Squash and Lentil Soup
- This squash and lentil soup starts with butternut squash, onion, carrot, garlic and fresh rosemary.
- The vegetables simmer in broth until tender, then they are blended until smooth and creamy.
- Cooked lentils are tossed with olive oil, lemon juice and pepper for a bright, savory topping.
- Finish each bowl with the lentils, fresh parsley and crumbled goat cheese or feta.
Why I love This Recipe
I love a soup that feels hearty and comforting without being too heavy, especially on a cold day. This squash and lentil soup is satisfying from the lentils, while the butternut squash keeps it smooth and cozy without feeling too rich.
It’s a simple way to enjoy seasonal winter squash, and one I’d add to your cold-weather soup lineup along with my hearty chickpea soup and Italian vegetable soup.
Ingredient Notes
- Olive oil: Used to sauté the vegetables and also to season the lentil topping.
- Onion and carrot: These create a flavorful base for the soup.
- Garlic: Adds extra savory flavor.
- Fresh rosemary: Gives the soup a warm, earthy flavor that pairs perfectly with butternut squash.
- Butternut squash: The main ingredient and what gives the soup its naturally creamy texture once blended.
- Chicken broth: Use low-sodium broth so you can better control the seasoning. While I loved the flavor that chicken broth added, you can use vegetable broth instead for a plant based soup.
- Lemon juice: Brightens up the lentils and balances the sweetness of the squash. Use freshly squeezed lemon juice for best flavor.Â
- Cooked lentils: These are added on top rather than blended into the soup, giving each bowl a little more texture and making it more satisfying.
- Goat cheese or feta: Goat cheese adds a creamy, tangy finish, while feta is firmer and saltier. I use what I have on hand or what I am in the mood for!Â
- Parsley: A little fresh parsley adds color and freshness before serving.
How to Make Squash and Lentil Soup
Start by cooking the onion and carrot in olive oil until softened, then add the garlic and rosemary. This gives the soup a savory, aromatic base before the squash goes in.
Add the peeled and cubed butternut squash and broth and let everything cook until the squash is soft enough to blend easily.
While the soup cooks, toss the cooked lentils with olive oil, lemon juice and a little seasoning. This keeps them bright and flavorful instead of blending them into the soup.
Remove the rosemary stems, blend the soup until smooth and adjust the consistency if needed.
Spoon into bowls and finish with the lentils, parsley and crumbled goat cheese or feta.
tips and variations
- Blend carefully. An immersion blender is the easiest option. If using a regular blender, work in small batches and leave room at the top since hot soup can expand and splatter.
- Use brown or green lentils. These hold their shape well and work best for the topping. I would avoid red lentils here since they tend to soften and break down more as they cook.
- Adjust the consistency. If the soup is thicker than you like after blending, stir in a little extra broth or water.
- Try another winter squash. Acorn or kabocha squash can be used in place of butternut squash, although the flavor and texture will be slightly different.
Yes, canned lentils should work well. Drain and rinse them before tossing with the olive oil, lemon juice and seasonings.
Brown or green lentils are the best choice because they hold their shape well after cooking. Red lentils tend to soften and break down more, so they are not ideal for the topping.
Butternut squash naturally creates a thick, creamy soup. If needed, blend in a little extra broth or water until it reaches the consistency you prefer.
Yes. Roast the squash until tender, then sauté the onion, carrot, garlic and rosemary in the pot as directed. Add the roasted squash and broth, simmer briefly to bring the flavors together, then blend until smooth. Roasting will give the soup a slightly deeper, sweeter flavor.
You can use a potato masher to mash the squash and vegetables directly in the pot. The soup won’t be completely smooth, but it will still be creamy and delicious with a more rustic texture.
This homemade Squash and Lentil Soup is the perfect combination of hearty, wholesome, and comforting. Packed with tender squash, nutritious lentils, and delicious flavor, it’s a satisfying soup that’s perfect for chilly fall and winter days. Serve it with some warm crusty bread for a simple, cozy meal the whole family will enjoy. Buon Appetito!
- 3 tablespoons olive oil (divided)
- 1 large onion (chopped)
- 1 medium carrot (chopped)
- ¼-½ teaspoon salt (depending how salty your broth is)
- 3-4 dashes pepper (divided)
- 2 cloves garlic (minced)
- 2 sprigs fresh rosemary
- 1 butternut squash (peeled and cubed) 6 cups
- 4 cups chicken broth low sodium (homemade or store bought)
- 1-2 teaspoons lemon juice
- 1 cup cooked lentils
EXTRAS
- 3-4 tablespoons crumbled goat cheese or feta
- 1-2 tablespoons finely chopped parsley
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In a large heavy bottomed pot add 2 tablespoons of olive oil, the chopped onion, carrot, salt and 2 dashes of pepper (start with ¼ teaspoon salt), cook over medium heat until the onion is transparent, stirring often, approximately 3-5 minutes. Add the garlic and rosemary, cook another minute.
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Add the squash and broth, stir to combine, then cover, bring to a boil over high heat, then reduce to medium heat and continue to cook (partially covered), stirring occasionally until the squash is tender, approximately 15 minutes.
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In a small bowl, whisk together the remaining oil, lemon juice and 1-2 dashes of pepper and a pinch of salt, stir in the lentils. Set aside.
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Remove the pot from the heat, remove the rosemary stems and discard. Pour the soup into a blender, food processor or using an immersion blender, puree soup until smooth. If you find the soup too thick add a bit more water until desired consistency.
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Ladle the soup into four bowls, top with the lentils, chopped parsley and crumbled cheese. Enjoy!
Freeze: Freeze the blended soup without the lentils, cheese or parsley for up to 3 months. Thaw overnight in the refrigerator, then reheat gently and add the toppings before serving.
Calories: 332kcal | Carbohydrates: 41g | Protein: 14g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 11mg | Sodium: 383mg | Potassium: 1180mg | Fiber: 9g | Sugar: 8g | Vitamin A: 22627IU | Vitamin C: 46mg | Calcium: 193mg | Iron: 4mg | Phosphorus: 285mg
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