Roasted butternut squash and red lentil soup (freezer-friendly)
Velvety roasted squash and red lentils, fragrant with cumin and smoked paprika — makes great portions for the freezer.
This is the kind of soup that makes weekday dinners and lunchboxes infinitely simpler — roast a huge squash, blend with red lentils for body, then freeze in portions. It’s bright, gently spiced and holds its texture very well after freezing.
Make a double batch and you’ll be thanking yourself on the nights you can’t be bothered to cook. The lemon lifts the sweetness; the coconut milk is optional but gives a silky finish that’s lovely after reheating.
Ingredients
- 1.2 kg butternut squash — peeled, seeds removed, cut into 2 cm cubes
- 200 g red lentils — rinsed until water runs clear
- 1 brown onion — finely chopped (about 150 g)
- 2 carrot — peeled and chopped
- 2 celery stalks — trimmed and sliced
- 3 garlic cloves — peeled and minced
- 1 l vegetable stock — hot
- 30 ml olive oil
- 5 ml ground cumin
- 5 ml smoked paprika
- 5 ml sea salt
- 5 ml black pepper
- 15 ml lemon juice — freshly squeezed
- 100 ml coconut milk — optional, for creaminess
- 10 g fresh coriander — chopped, to garnish
Equipment
- large roasting tray
- large saucepan
- stick blender or blender
- freezer-safe containers
Instructions
Preheat the oven to 200°C fan/220°C conventional. Toss the butternut squash with 1 tablespoon olive oil, 1/2 tsp sea salt and 1/4 tsp black pepper on a large roasting tray so pieces are in a single layer.
Roast the squash for 25–30 minutes until edges are caramelised and the flesh is tender. Turn once at 15 minutes for even browning.
While the squash roasts, rinse the red lentils under cold water until the rinse runs clear, then drain well.
Heat the remaining 1 tablespoon olive oil in a large saucepan over medium heat. Add the brown onion, carrot and celery and sweat for 6–8 minutes until softened but not browned.
Add the garlic, ground cumin and smoked paprika and cook for 1 minute until fragrant.
Tip the roasted butternut squash into the saucepan with the red lentils and pour over the hot vegetable stock. Bring to a gentle simmer, cover and cook for 15 minutes until the lentils are very soft.
Remove the pan from the heat and blend until smooth with a stick blender (or in batches in a blender). Be careful with hot liquids.
Stir in the lemon juice, the coconut milk if using, and adjust seasoning with the remaining 1/2 tsp sea salt and the remaining 1/4 tsp black pepper.
Allow the soup to cool for 30 minutes at room temperature before portioning into freezer-safe containers. Leave a little headroom in each container for expansion.
Label and freeze in portion sizes for up to 3 months. To reheat, thaw overnight in the fridge and warm gently on the hob, stirring occasionally. Garnish with chopped fresh coriander and a drizzle of olive oil to serve.
Tips
- Roast the squash in a single layer for the best caramelisation — crowded trays will steam and give less flavour.
- If you prefer a thinner soup for freezing, add an extra 100–200 ml hot stock before blending; lentils thicken the mix as they cool.
- Cool completely before freezing and leave headroom in containers to allow expansion and avoid spills.
- Label containers with the date and portion size. Use within 3 months for best flavour.
- Reheat slowly on a low heat and avoid rapid boiling after thawing — gentle heat preserves texture and prevents splitting if you used coconut milk.
Substitutions
vegetable stock → chicken stock, same volume (1000 ml)
Noticeably differentred lentils → split yellow peas, same mass (200 g) — may need longer simmering
Stays closecoconut milk → double cream, same volume (100 ml) — makes the soup non-vegan but creamier
Noticeably different
Nutrition
Per serving · estimated
- 463
- Calories
- 14 g
- Protein
- 74 g
- Carbs
- 13 g
- Fat
- 12 g
- Fibre
- 6 g
- Sugar
- 560 mg
- Sodium
FAQ
Can I freeze this soup?
Yes — portion into freezer-safe containers once cooled. It freezes well for up to 3 months. Leave headroom for expansion.
Do I have to use coconut milk?
No — coconut milk is optional. Use it for extra creaminess, or skip for a lighter, still-smooth soup.
How do I reheat from frozen?
Thaw overnight in the fridge, then warm gently on the hob, stirring. If reheating from frozen, use a low heat and a covered pan; add a little stock or water if too thick.
Can I make this nut-free and allergy-friendly?
Yes — as written it is nut-free. Use low-salt vegetable stock if you need to control sodium.
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