This Butternut Squash Lentil Soup is loaded with vegetables, herbs, and green lentils for a deeply flavorful, nutrient-dense soup. Serve it with toasted sourdough for a comforting lunch or plant-based dinner. It’s easy to prepare and naturally vegan.
I make this soup regularly and every time I post it on social media I get asked for the recipe. It’s simple to assemble and full of wholesome ingredients like butternut squash, carrots, potatoes, and celery. Dried herbs, vegetable bouillon, and tomatoes build savory depth, while brown or green lentils add satisfying protein and texture.
Given how often people request it, here is the full recipe for my favorite healthy, hearty soup. Enjoy!
Ingredients
Butternut squash: 1/3 of a squash (about 1 1/2 cups peeled, seeded, and cubed).
Lentils: 1 1/2 cups brown or green lentils, rinsed and sorted. They hold their shape; red lentils can be used if you prefer a creamier texture.
Aromatics: 1 medium onion (diced) and 3 garlic cloves (minced).
Vegetables: 2 carrots (diced), 6 small potatoes (cubed, about 2 cups), and 3 stalks celery (diced, about 1 1/2 cups). Scrub carrots and potatoes; peel if desired.
Tomatoes: 1 (14-ounce) can crushed or diced tomatoes, or 1 1/2 cups fresh chopped tomatoes.
Herbs & spices: 2 bay leaves, 1 tablespoon minced fresh rosemary, 2 tsp dried oregano, 2 tsp dried basil, 1 tsp dried thyme, and 1/2 teaspoon sea salt (plus more to taste).
Liquid: 8 cups water or vegetable broth.
Vegetable bouillon (optional): 2 1/2 tablespoons seasoned vegetable bouillon paste if using water or unsalted broth; omit if using salted or seasoned broth.
Black pepper: To taste.
To serve: Toasted sourdough bread.
How to Make Butternut Squash Lentil Soup
- Sauté aromatics. Warm 2 tablespoons extra-virgin olive oil in a large pot over medium-high heat. Add the diced onion, celery, minced garlic, and 1/2 teaspoon sea salt. Sauté about 3 minutes, until the onion becomes translucent.
- Add the remaining ingredients. Stir in the bay leaves, rosemary, oregano, basil, thyme, carrots, potatoes, butternut squash, lentils, and tomatoes. Pour in 8 cups of water or vegetable broth. If you’re using vegetable bouillon paste, add it now and stir to dissolve.
- Simmer. Bring the pot to a low boil, then reduce heat to medium-low. Partially cover and simmer for about 30 minutes, or until the lentils and vegetables are tender.
- Season and serve. Taste and adjust with salt and black pepper. Ladle the hot soup into bowls and serve with toasted sourdough.
Recipe Pro-Tips
- Chop evenly: Cut vegetables to similar sizes so they cook at the same rate and you get balanced bites.
- Water vs. broth: If you use plain water or unsalted stock, add bouillon paste to boost flavor. Skip it when using salted or seasoned broth to avoid over-salting.
- Texture control: For firmer potatoes and squash, add them after the lentils have simmered for 15 minutes and cook another 15 minutes until they reach your preferred tenderness.
Recipe Variations
Customize the soup to your taste with these simple swaps:
- Add greens: Stir in chopped spinach, baby kale, or chard in the last 5 minutes of cooking for extra nutrition.
- Make it spicy: Sauté aromatics with up to 1/2 teaspoon crushed red pepper flakes or cayenne, or use smoked paprika for a smoky kick.
- Change the seasoning: Swap the herbs for 1 1/2 teaspoons curry powder and 1/2 teaspoon turmeric for a curried version; use 2 teaspoons Herbes de Provence for a French twist; or try 1 teaspoon cumin, 3/4 teaspoon smoked paprika, and 1/2 teaspoon each turmeric and cinnamon for Moroccan flavors.
- Extra protein: Sauté chopped vegan sausage with the onions for a heartier bowl.
Slow Cooker Directions
To make this in a slow cooker: sauté the onions, celery, and garlic until translucent. Transfer the aromatics to the slow cooker with the herbs, vegetables, lentils, tomatoes, liquid, and bouillon (if using). Cook on low for 6–8 hours or high for 3–4 hours. Season with salt and pepper and serve hot.
Storage Directions
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Freeze: Freeze in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheat: Warm gently on the stovetop over low heat, stirring occasionally, or microwave on a moderate setting until heated through.
Frequently Asked Questions
Yes. Use the sauté setting to cook the onions, celery, and garlic for about 3 minutes. Add the remaining ingredients, lock the lid, and pressure cook on high for 7 minutes. Quick-release the pressure, season to taste, and serve.
Yes. Honeynut, koginut, kabocha, or sweet potato are all excellent substitutes.
More Healthy Vegan Soup Recipes
- Cure-All Lentil Soup
- Red Lentil Carrot Soup
- Kabocha Squash Soup
- Curried Parsnip Soup
- Sweet Potato Soup
Recipe Card
Butternut Squash Lentil Soup
Ingredients
- 2 tbsp extra virgin olive oil
- 1 onion, diced
- 3 stalks celery, diced (about 1 ½ cups)
- 3 cloves garlic, minced
- ½ tsp sea salt, plus more to taste
- 2 bay leaves
- 1 tbsp chopped fresh rosemary, minced
- 2 tsp dried oregano
- 2 tsp dried basil
- 1 tsp dried thyme
- 2 carrots, diced (about 1 cup)
- 6 small potatoes, cubed (about 2 cups)
- ⅓ butternut squash, peeled and cubed (about 1 ½ cups)
- 1 ½ cups brown or green lentils, sorted and rinsed
- 1 (14 oz) can crushed or diced tomatoes
- 8 cups water or vegetable broth
- 2 ½ tbsp seasoned vegetable bouillon paste (skip if using salted broth)
- Black pepper, to taste
- Sourdough bread, to serve
Instructions
- Warm the oil in a large pot over medium-high heat.
- Add the onions, celery, garlic, and salt. Sauté about 3 minutes until the onions are translucent.
- Add the herbs, carrots, potatoes, squash, lentils, tomatoes, and water or broth. Stir in bouillon paste if using.
- Bring to a low boil, then reduce heat to medium-low. Simmer with the lid ajar for about 30 minutes, until lentils and vegetables are tender.
- Season with salt and pepper to taste. Serve hot with toasted sourdough.
Notes
- Refrigerate: Store leftovers in an airtight container for up to 5 days.
- Freeze: Freeze up to 3 months; thaw overnight in the fridge.
- Reheat: Warm gently on the stove or in the microwave until hot.
Recipe Pro-Tips
- Chop vegetables evenly to ensure uniform cooking.
- If using water or unsalted stock, add bouillon paste for flavor; omit if using salted broth.
- For firmer potatoes and squash, add them after the lentils have simmered for 15 minutes and cook an additional 15 minutes.
Nutrition
Carbohydrates: 69 g |
Protein: 17 g |
Fat: 6 g |
Fiber: 21 g