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Two white bowls with pumpkin soup, spoons, salt, white background

Red Lentil Soup

You're three ingredients away from the most wonderful soup ever! It's low carb, vegan (if you want), nutritious and delicious!

  • Total Time: 30 minutes
  • Yield: 2 servings


  • 2 1/2 cups butternut squash, peeled and diced
  • 1/2 cup red lentils, rinsed well
  • 1/4 cup almond or cashew milk (or use cream if not making it vegan)
  • Sal and black pepper


  1. In a large saucepan, put butternut squash and red lentils to boil in 2-3 cups salted cold water.
  2. When the squash is very tender and the lentils are mostly exploded, turn off the heat.
  3. 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).
  4. Add freshly ground black pepper to taste if you want.
  5. To serve add a splash of almond or cashew milk. Or mix it before serving.
  6. 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. 

  • Author: Paula Montenegro
  • Prep Time: 10
  • Cook Time: 20
  • Category: Soups
  • Method: Cooking
  • Cuisine: International


  • Serving Size: 1/2
  • 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