Butternut Squash & Lentils Soup

As the fall wind rolls in, and leaves begin to turn.  Nothing makes us feel more cozy during the changing of the seasons like a warm cup of soup.  Cosy up with this simple fix.  Easy to make, but far from boring on flavor.  Mix up the season of “pumpkin everything”, with this non-traditional mix of butternut squash, cardamom, ginger, and turmeric.  A new twist on a classic Fall favorite.

Butternut Squash 1

Butternut Squash 1.2

Butternut Squash 1.3

Butternut Squash 2

Butternut Squash 3

Butternut Squash 4

Butternut Sqush 5

Butternut Squash 6

Butternut Squash 7

Butternut Squash 8

Butternut Squash 9

Butternut Squash 10

Tastes as warm and hearty as it looks.  Here I have added pumpkin seeds and walnuts for a easy lunch.  Later I added a grilled chicken breast for a weeknight dinner.  For me, Fall is all about warm bowls to cuddle up with.  Something about eating from a bowl that warms you up from the inside out.

The Indian inspired flavors bring a new twist to a classic butternut squash soup which are typically flavored from butter or heavy cream.  Ditch the cream without sacrificing flavor.  This recipe works great for Paleo, Whole30, Autoimmune Protocol, and Vegan eaters.  Feel free to mix and match ingredients to make it work for you and your loved ones.

I must admit, I am not a recipe type.  So this is literally something I was winging with just an idea in my head.  Hopefully this is enough info to try it at home.   Hope it works!  And let me know what you think.


Butternut Squash and Lentils Soup


  • 1 Butternut Squash
  • 3-4 dl of Red Lentils
  • 8 dl of Chicken Broth / or Liquid
  • 3 Yellow Onions
  • 2-3 Cloves of Garlic
  • 1/2 Tbs. Coconut Oil
  • Olive Oil
  • 1/2 Tbs. Ginger
  • 1/2 Tbs. Turmeric
  • 1/2 Tbs. Cardamom
  • 1 Tbs. Cinnamon
  • Milk Free Liquid (Oat milk or Coconut Milk)
  • Salt & Pepper
  • Any Seeds / Nuts (Optional)


  1. Start by cutting your butternut squash vertically into two halves.  See the photo above.  You want to cut in this fashion so that you can easy scrape out the seeds and inners of the squash.  Remove the seeds and inners with a spoon.  Discard, or save the seeds for roasting later.
  2. Prepare your butternut squash for roasting by drizzling over olive oil and flavouring with cinnamon, salt and pepper.  Set face down on parchment paper, and into the oven to roast.  180 C for 20-30 min depending on size.  I typically just wait until the skin in brown, I can smell the butternut squash, and it can be pierced with a fork.  (This step can also be done ahead of time for easy week night cooking)
  3. When your butternut squash has about 15 min left.  Begin chopping your onions, and mince the garlic.  Feel free to add other vegetables if desired. Using the coconut oil, brown the onions, garlic in a large soup pot or dutch oven.  After the onions start to take on color, add in the spice mixture.  Add 1/2 of the chicken broth or liquid, stir until well blended.
  4. Add in the roasted butternut squash.  Skin included.  Use a hand blender to incorporate the butternut squash.  Mix until desire consistency is reached.  When satisfied, add the remaining broth or liquid.  Add a splash of milk free liquid for creamy texture if desired.
  5. Finally add in the red lentils.  Cook on a medium low heat for 10 min. Or until the lentils are firm, but not over cooked as they will quickly become mushy.
  6. Serve in a bowl.  Add nuts and seeds for toppings and good source of fat.  Or pair with a protein such as hard boiled eggs, or chicken.

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