This butternut squash and red lentil soup recipe is your new go-to comforting and hearty dinner idea that blends rich flavors with a Mediterranean-inspired twist.
Bursting with wholesome ingredients and infused with warming spices, it’s a dish that satisfies your taste buds while being nutritious and easy to make.
Why This Soup Makes a Great Dinner
This soup is more than just a meal—it’s a cozy bowl of goodness that hits all the right notes. The combination of red lentils and butternut squash creates a creamy, velvety texture without needing heavy cream.
Red lentils, known for their quick-cooking nature,, make this recipe perfect for busy nights.
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The addition of coconut milk adds a luscious richness, while fresh spinach provides a pop of color and nutrients. It’s not just a soup; it’s a well-rounded dinner that’s heart-healthy and packed with protein, fiber, and vitamins.
The Secret to Perfect Flavor
The magic in this recipe lies in the carefully balanced spices. Ground cumin and a pinch of cayenne pepper provide warmth and depth, while lime zest and juice brighten the dish with a refreshing tang.
Using a good-quality olive oil enhances the Mediterranean-inspired profile, bringing all the flavors together beautifully. This thoughtful blend of ingredients ensures that every spoonful is as satisfying as the last.
Don’t hesitate to adjust the spices to your liking. If you enjoy a bit more heat, increase the cayenne pepper, or try adding a dash of smoked paprika for a deeper, earthier flavor.
For a touch of sweetness, consider roasting the butternut squash before adding it to the soup—it intensifies its natural sugars and adds an extra layer of complexity.
Modifications for Different Diets
This recipe is naturally gluten-free, but it’s also easy to adapt for various dietary preferences:
- Vegan: Swap the chicken stock for vegetable stock to make it completely plant-based.
- Low-carb: Reduce the amount of red lentils or replace them with cauliflower rice for a lower-carb option.
- High-protein: Add chickpeas or a dollop of Greek yogurt as a garnish for an extra protein boost.
You can also experiment with swapping out ingredients based on what’s in your pantry. Sweet potatoes or carrots make excellent substitutes for butternut squash, and kale can replace spinach for a heartier, more robust green.
The recipe is highly flexible, making it a great way to use up leftover produce or adapt to personal preferences.
Tips for Meal Prep & Leftovers
This soup is an excellent choice for meal prep.. Make a large batch and store portions in airtight containers for quick dinners throughout the week.
It reheats beautifully and even tastes better the next day as the flavors meld together.
Pair it with crusty bread or a simple side salad for a complete meal. For those who enjoy experimenting, sprinkle toasted pumpkin seeds or drizzle chili oil on top for an extra layer of flavor
Why You’ll Love This Dinner Recipe
This butternut squash and red lentil soup isn’t just a recipe; it’s a dinner that brings comfort and joy to your table. It’s quick to prepare, bursting with Mediterranean-inspired flavors, and endlessly customizable.
Whether you’re craving a healthy option or something indulgent, this soup strikes the perfect balance. Treat yourself and your loved ones to this heartwarming dish—it might just become your new dinner favorite.
Butternut Squash & Red Lentil Soup with Coconut & Spinach for Dinner
Ingredients
- 6 tablespoons extra-virgin olive oil
- 2 onions diced
- 4 garlic cloves finely chopped
- 2 tablespoons tomato paste
- 2 teaspoons ground cumin
- Pinch of cayenne pepper
- ¾ teaspoon kosher salt plus more if needed
- Freshly ground black pepper to taste
- 12 ounces butternut squash peeled, seeded, and diced
- 1 cup red lentils
- 2 cups chicken stock
- 1 13.5-ounce can unsweetened coconut milk
- 5 ounces fresh baby spinach optional
- 1 teaspoon grated lime zest
- Fresh lime juice as needed
Instructions
- Prepare the Aromatics: Heat olive oil in a large pot over medium-high heat until shimmering. Add onions and garlic; cook until soft, about 5–7 minutes. Stir in tomato paste, cumin, cayenne pepper, kosher salt, and black pepper, and cook for another 2 minutes.
- Cook the Base: Add diced butternut squash and red lentils to the pot. Pour in chicken stock and 4 cups of water, stirring to combine. Bring the mixture to a simmer over medium-high heat. Reduce heat to low, partially cover the pot, and let it cook for about 30 minutes until lentils and squash are tender.
- Incorporate Coconut Milk: Stir in the coconut milk and heat through. Taste and adjust seasoning if needed.
- Blend & Finish: Use an immersion blender to purée the soup until smooth. Alternatively, purée in batches using a blender or food processor. Stir in spinach (if using) and lime zest. Cook until the spinach wilts. Adjust with lime juice just before serving.
Notes
- Replace chicken stock with vegetable stock for a vegetarian version.
- Use kale instead of spinach for a different texture.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.