You're three ingredients away from the most wonderful butternut squash lentil soup ever! It's low carb, nutritious, delicious, and can be made vegan. It freezes well and is ready in 30 minutes.
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Originally published in 2017, this post has been updated with new images and text to serve you better. The recipe remains the same, of course!
Anyway, it can be two ingredients also, butternut squash, and red (Turkish) lentils. Not even broth. But the nut milk adds a lot to the final product.
The secret is in the ratio of both vegetables. And of the freshness of the squash in season.
I don't know how it is where you live, but here butternut squash goes from ridiculously sweet and bright orange to dull in flavor and anemic in color.
Of course, we're going with the first option. Of course.
This butternut squash lentil soup came to be almost an accident.
I usually make a much more elaborate red lentil soup, a great recipe, with carrots and onions and tomatoes and herbs. You know, your usual suspects.
I don't remember exactly but one night I didn't have carrots or tomatoes, so I threw butternut squash and red lentils in a pot of salted water. Out of laziness probably. With the idea of adding some condiment and herb afterward and calling it dinner. Turns out, before that last addition I had gulped down a whole bowl. Only salt and pepper as condiments.
The next day it was even better. I added a splash of almond milk and it became even silkier.
I dress it up sometimes with a drizzle of pesto, toasted sliced almonds, or maybe croutons. A bit of crunchiness is always welcome but the truth is, it's amazing on its own.
What are red lentils (a.k.a Turkish lentils)
They are a legume and look like small, orange discs (image above). They have nutritional value as a source of iron and protein and you should consult with a professional for further info.
How to cook them
You don't need to soak red lentils (as opposed to other more sturdy types) and they don't hold their shape as much. They cook in a few minutes and look exploded most of the time.
For this soup we don't mind that as the whole butternut squash lentil mixture will be blended until smooth.
What type of squash is best for this soup?
I like butternut squash above all else because it is easily available and has a fantastic sweet, earthy flavor.
You can have it frozen in chunks, which is very convenient.
How to serve this soup.
The nut milk (or cream if not making a vegan soup) can be drizzled before serving or mixed into the soup directly.
I like to do both things, add a splash into the soup mixture after blending it and a drizzle before serving. It looks nicer.
So, get ready to make the most incredible 2-ingredient soup, with butternut squash and red lentils. Just be sure the squash is in season and the proportions of the two ingredients are close to the recipe, 4:1 approximately.
Too many lentils and you might get a slightly bitter undertone. Not good.
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- 2 ½ cups butternut squash, peeled and diced
- ½ cup red lentils, rinsed well
- ¼ cup almond or cashew milk (or use cream if not making it vegan)
- Sal and black pepper
- In a large saucepan, put butternut squash and red lentils to boil in 2-3 cups salted cold water.
- When the squash is very tender and the lentils are mostly exploded, turn off the heat.
- Blend the whole thing until very creamy. I use an immersion blender and do it directly in the saucepan on the counter (not over the stove).
- Add freshly ground black pepper to taste if you want.
- To serve add a splash of almond or cashew milk. Or mix it before serving.
- Refrigerate leftovers.
Liquid: depending on how you like your soup (thicker or thinner) is the amount of water you'll need. I recommend you start with 2 cups and then add more at the end if you see it is consuming too fast before the squash is done.
Milk: you can use any nut milk, but I find almond is the best and second comes cashew. Alternatively, use cream (whipping or double, directly from the fridge) if not making it vegan.
- Prep Time: 10
- Cook Time: 20
- Category: Soups
- Method: Cooking
- Cuisine: International
- Serving Size: ½
- Calories: 258
- Sugar: 3.9 g
- Sodium: 33.8 mg
- Fat: 1.6 g
- Carbohydrates: 51.7 g
- Protein: 13.5 g
- Cholesterol: 0 mg
Keywords: red lentil soup, squash lentil soup