Butternut Squash and Lentil Soup

Name: Butternut Squash and Lentil Soup
Cook time: 40 min
Yield: 4 servings
Ingredients: 15 ml olive oil divided; 2 g fine salt divided; 1 g black pepper divided; 900 g butternut squash peeled, seeded, and cut into 2.5 cm cubes; 15 ml olive oil divided; 2 g fine salt divided; 150 g yellow onion diced; 12 g garlic minced; 10 g fresh ginger peeled and grated; 4 g ground cumin; 2 g smoked paprika; 170 g red lentils rinsed; 1200 ml vegetable stock; 250 ml water as needed for thinning; 15 ml apple cider vinegar; 4 g fine salt divided; 1 g black pepper divided; 60 ml coconut cream well stirred; 30 g pumpkin seeds toasted; 8 g fresh parsley chopped

This soup roasts butternut squash for deeper sweetness, then simmers it with red lentils, aromatics, and vegetable stock until the lentils are soft and the squash is tender. Blending creates a velvety body without flour or dairy, and a small swirl of coconut cream plus toasted pumpkin seeds adds richness and contrast.

By Julienne

Cook time: 40 minutes

Servings: 4

Ingredients

15 ml olive oil divided
2 g fine salt divided
1 g black pepper divided
900 g butternut squash peeled, seeded, and cut into 2.5 cm cubes
15 ml olive oil divided
2 g fine salt divided
150 g yellow onion diced
12 g garlic minced
10 g fresh ginger peeled and grated
4 g ground cumin
2 g smoked paprika
170 g red lentils rinsed
1200 ml vegetable stock
250 ml water as needed for thinning
15 ml apple cider vinegar
4 g fine salt divided
1 g black pepper divided
60 ml coconut cream well stirred
30 g pumpkin seeds toasted
8 g fresh parsley chopped

Instructions

Heat the oven to 220°C. Line a rimmed baking sheet with parchment. Toss the cubed butternut squash with 15 ml olive oil, 2 g salt, and 1 g black pepper, then spread it in a single layer. The squash is coated evenly and in one layer.
Roast the squash for 20 to 25 minutes, turning once halfway through, until the edges are browned and the centers are tender. The squash is browned at the edges and easily pierced with a fork.
While the squash roasts, heat the remaining 15 ml olive oil in a large pot over medium heat. Add the onion with 2 g salt and cook for 5 minutes, stirring occasionally, until softened. The onion looks translucent and soft, without browning.
Stir in the garlic, ginger, cumin, and smoked paprika and cook for 30 seconds, just until fragrant. Add the rinsed lentils and vegetable stock, then bring to a boil. The spices smell toasted and the pot is boiling gently.
Add the roasted squash to the pot, reduce to a simmer, and cook for 15 minutes, stirring occasionally, until the lentils are fully tender and starting to break down. The lentils are soft and the squash is fully integrated into the broth.
Blend the soup until smooth with a blender or immersion blender. Add the apple cider vinegar, then thin with up to 250 ml water if needed to reach a silky soup consistency. Season with the remaining salt and black pepper to taste. The soup is smooth, spoon-coating, and tastes balanced, with no raw onion or lentil texture.
Ladle into bowls and finish each serving with 15 ml coconut cream divided across the 4 bowls, plus toasted pumpkin seeds and parsley if using. Each bowl has a visible swirl of coconut cream and a sprinkle of seeds.