Roasted butternut squash and red lentil soup
A warming, silky roasted butternut squash and red lentil soup with coconut, chilli oil and toasted seeds — perfect for a cold day.
This roasted butternut squash and red lentil soup is the sort of bowl that arrives with a blanket and a good book. Roasting the squash and carrots concentrates their sweetness while the lentils give body and fibre — coconut milk finishes it silky without dairy. Make it on a blustery afternoon and you’ll have enough for dinner plus leftovers to freeze. It hits savoury, sweet and a gentle heat from the chilli oil every spoonful needs.
Ingredients
- 1.2 kg butternut squash — peeled, seeds removed, cut into 3cm chunks
- 300 g carrots — cut into similar-sized pieces to the squash
- 60 ml olive oil — divided (about 30 ml for roasting, 30 ml for other cooking)
- 5 ml ground cumin
- 5 ml smoked paprika
- 10 ml sea salt — divided; adjust to taste
- 1 brown onion — finely chopped (about 150 g)
- 4 garlic cloves — crushed or finely chopped
- 150 g red lentils — rinsed until water runs clear
- 15 ml tomato purée — 1 tbsp
- 1.2 l vegetable stock — hot
- 200 ml coconut milk — full-fat for creaminess
- 40 g pumpkin seeds — for toasting
- 5 ml chilli flakes — or to taste
- 15 g fresh coriander — roughly chopped, to garnish
- 1 lemon — cut into wedges, juice to taste
- black pepper — freshly ground, to taste
Equipment
- baking tray
- large saucepan
- stick blender or countertop blender
- small frying pan
Instructions
Preheat the oven to 200°C fan/220°C conventional. Line a baking tray with a little olive oil.
Toss the butternut squash and carrots with 30 ml olive oil, ground cumin, smoked paprika and 1 tsp sea salt on the baking tray so they're in a single layer.
Roast on the middle shelf for 35 minutes until deeply coloured and very tender, turning once halfway through.
While the veg roasts, heat the remaining 30 ml olive oil in a large saucepan on the hob over medium heat and soften the brown onion for 6–8 minutes until translucent. Add the garlic and cook for 1 minute more.
Rinse the red lentils thoroughly under cold water until the rinse runs clear to remove dust and excess starch.
Add the tomato purée to the softened onion, stir and cook for 2 minutes to mellow the puree.
Tip the roasted squash and carrots into the pan, add the rinsed red lentils and pour over the hot vegetable stock. Stir, bring to the boil, then reduce to a simmer and cook gently for 15 minutes until the lentils are completely soft.
While the soup is simmering, dry-toast the pumpkin seeds in a small frying pan over medium heat for 2–3 minutes, shaking the pan until they are fragrant and starting to pop. Transfer to a small bowl.
Make a quick chilli oil by warming 30 ml olive oil with the chilli flakes in a small saucepan over low heat for about 45–60 seconds until just fragrant. Remove from the heat and set aside.
Remove the pan from the heat and use a stick blender to blitz the soup until completely smooth. Blend carefully and in short bursts, keeping the blender head below the surface to avoid splashes.
Stir in the coconut milk, season with the remaining 1 tsp sea salt and freshly ground black pepper, and simmer for 2 minutes to warm through. Taste and add a squeeze of lemon juice to brighten the flavour if needed.
Ladle the soup into bowls, drizzle with the chilli oil, scatter over the toasted pumpkin seeds and chopped fresh coriander. Serve immediately with lemon wedges on the side.
Tips
- Cut the squash and carrots into equal-sized pieces for even roasting — 3cm chunks work well.
- Rinse red lentils until the water runs clear to remove dust and prevent foaming during cooking.
- If you prefer less heat, reduce the chilli flakes by half and reserve more oil for those who like a kick at the table.
- To freeze: cool completely, portion into airtight containers and freeze for up to 3 months. Defrost overnight in the fridge and reheat gently on the hob.
- If you don’t have a stick blender, transfer the soup in batches to a countertop blender — leave the lid slightly ajar and cover with a tea towel to let steam escape.
Substitutions
coconut milk → double cream, same quantity (200 ml)
Noticeably differentred lentils → split yellow peas, same quantity but cooking time may be longer
Stays closepumpkin seeds → sunflower seeds, same quantity
Stays closeolive oil → rapeseed oil, same quantity
Stays close
Nutrition
Per serving · estimated
- 550
- Calories
- 19 g
- Protein
- 66 g
- Carbs
- 24 g
- Fat
- 12 g
- Fibre
- 8 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I make this soup ahead?
Yes — make, cool completely and refrigerate for up to 3 days. Reheat gently on the hob, adding a splash of water or stock if it’s too thick.
Can I freeze the soup?
Absolutely. Portion into airtight containers and freeze for up to 3 months. Defrost overnight in the fridge and reheat thoroughly.
What if I don’t have a blender?
You can mash the veg with a potato masher for a chunkier texture, or use a food processor in batches. Hot liquid can splatter — cover and vent lids.
Can I make this nut-free?
The recipe is nut-free as written (pumpkin seeds are seeds). To be cautious for severe allergies, check ingredient labels for cross-contamination.
Community Photos
No photos yet
Be the first to share your creation!