Roasted butternut squash, carrot and red lentil soup with coconut
Velvety roasted squash and lentil soup with coconut and thyme — warming, vegan and perfect for a cosy evening.
This is the kind of soup you make when you want something warming, effortless and properly comforting. Roasting the butternut and carrots brings a gentle sweetness and caramel notes; red lentils give body without hours of simmering, and coconut milk keeps the finish silky and vegan-friendly.
Make it on a blustery evening, or double the recipe and freeze portions for grab-and-go comfort. It’s simple, forgiving and very good with crusty bread on the side.
Ingredients
- 900 g butternut squash — peeled, seeds removed and cut into 2–3 cm chunks
- 300 g carrots — peeled and cut into chunks similar size to the squash
- 45 ml olive oil — divided
- 5 ml smoked paprika
- 10 ml sea salt — split across recipe; adjust to taste
- 5 ml black pepper — freshly ground
- 1 brown onion — large, finely chopped
- 3 garlic cloves — crushed or finely chopped
- 150 g red lentils — rinsed under cold water
- 1 l vegetable stock — hot
- 200 ml coconut milk — full-fat for richness
- 4 sprigs fresh thyme — use some on the roasting tray and some stripped from the stalks
- 1 lemon — juice of half to finish (remaining half optional)
- 30 g pumpkin seeds — to toast for garnish
- 10 g fresh coriander — chopped, for garnish
Equipment
- large ovenproof baking tray
- large saucepan
- stick blender or countertop blender
- small frying pan (for seeds)
Instructions
Preheat the oven to 200°C fan/220°C conventional. Put the butternut squash and carrots in a large ovenproof baking tray. Drizzle with 2 tbsp olive oil, sprinkle smoked paprika, half the sea salt and half the black pepper, add 2 sprigs of fresh thyme, then toss to coat and spread in a single layer.
Roast the vegetables on the middle shelf for 35 minutes, turning once after 20 minutes, until golden at the edges and tender.
While the veg roast, heat the remaining 1 tbsp olive oil in a large saucepan over a medium hob. Add the brown onion and a pinch of sea salt and cook, stirring occasionally, for 6–8 minutes until soft and translucent. Add the garlic and cook for a further 1 minute.
Add the rinsed red lentils and the hot vegetable stock to the saucepan. Bring to a simmer, then reduce the heat and simmer gently, uncovered, for 20 minutes until the lentils are soft.
When the lentils are nearly tender, remove the roasted tray from the oven. Strip the leaves from the remaining fresh thyme sprigs and add the roasted butternut squash and carrots to the saucepan. Pour in the coconut milk and simmer for 5 minutes to combine flavours.
Blitz the soup until smooth with a stick blender, or transfer in batches to a countertop blender. If using a countertop blender, fill it no more than two-thirds and vent the lid, blending in short pulses until velvety.
Season the soup with the remaining sea salt, the remaining black pepper and the juice of half a lemon. Taste and adjust seasoning. Leave the soup to sit for 10 minutes to settle and deepen in flavour.
While the soup rests, toast the pumpkin seeds in a small dry frying pan over a medium hob for 2–3 minutes, stirring constantly, until they pop and smell nutty. Remove from the pan to stop them burning.
Ladle the soup into bowls, drizzle a little extra coconut milk if you like, scatter the toasted pumpkin seeds and chopped fresh coriander, and serve hot.
Tips
- Cut the squash into even pieces so everything roasts in the same time — aim for 2–3 cm chunks.
- Rinse red lentils well; they cook quickly and break down to give a naturally creamy texture.
- Vent hot liquids when using a countertop blender: lift the lid slightly and cover the hole with a folded tea towel.
- Make-ahead: the soup keeps in the fridge for 3 days or freezes for up to 3 months. Reheat gently and add a splash of water or stock if it thickens.
- If you prefer extra smoky depth, add a pinch more smoked paprika or a small splash of soy sauce (not included in ingredients list).
Substitutions
butternut squash → pumpkin, same weight
Stays closecoconut milk → single cream, 200 ml (not vegan)
Noticeably differentred lentils → split yellow lentils, same weight
Stays closevegetable stock → chicken stock, same volume (not vegan)
Noticeably different
Nutrition
Per serving · estimated
- 475
- Calories
- 15 g
- Protein
- 57 g
- Carbs
- 21 g
- Fat
- 7 g
- Fibre
- 6 g
- Sugar
- 520 mg
- Sodium
FAQ
Can I make this without a blender?
Yes — use a potato masher and cook a little longer so the lentils break down fully. The texture will be more rustic rather than silky-smooth.
My soup is too thick — how can I thin it?
Stir in hot vegetable stock or water a little at a time until you reach the desired consistency, then reheat briefly.
Can I roast the veg ahead of time?
Absolutely. Roast and cool, then refrigerate for up to 24 hours. Add them in the final simmer step and blend as directed.
How can I make the soup spicier?
Add a pinch of chilli flakes when sautéing the onion, or finish with a drizzle of chilli oil to serve.
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