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Anti-Inflammatory Butternut Squash and Lentil Soup 1

Anti-Inflammatory Butternut Squash and Lentil Soup

This hearty, nutrient-dense soup combines the earthy sweetness of butternut squash with protein-packed lentils, creating not just a delicious fall meal but a powerful anti-inflammatory powerhouse that can help combat seasonal illnesses and boost your overall wellbeing.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Course Main Course, Soup
Cuisine Healthy, Vegan
Servings 6 servings
Calories 285 kcal

Equipment

  • Large Pot
  • Immersion Blender or Standard Blender

Ingredients
  

Main Ingredients

  • 1 medium butternut squash about 2 pounds, peeled, seeded, and cubed
  • 1 cup red lentils rinsed and drained
  • 1 large yellow onion diced
  • 3 cloves garlic minced
  • 1 tbsp fresh ginger grated
  • 4 cups low-sodium vegetable broth
  • 1 can light coconut milk 14 oz

Spices and Seasonings

  • 1 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper adjust to taste
  • 1/2 tsp cinnamon optional for extra warmth
  • salt and freshly ground black pepper to taste

Finishing Ingredients

  • 1 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1/4 cup fresh cilantro chopped

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add diced onions and sauté for 4-5 minutes until translucent and slightly caramelized.
  • Add minced garlic and grated ginger to the pot, stirring constantly for 30 seconds until fragrant. Incorporate ground turmeric, cumin, cayenne pepper, and cinnamon (if using). Toast the spices for 30 seconds.
  • Add cubed butternut squash and rinsed red lentils to the pot, stirring to coat with the aromatic mixture. Pour in vegetable broth and bring to a gentle boil, then reduce heat to maintain a steady simmer.
  • Cover the pot and simmer for 20-25 minutes, or until both squash and lentils are completely tender.
  • Remove from heat and use an immersion blender to puree the soup until smooth. If using a standard blender, carefully transfer the soup in batches, filling only halfway each time.
  • Return the soup to low heat and stir in coconut milk for creaminess. Add fresh lemon juice and season with salt and pepper to taste.
  • Serve hot, garnished with fresh chopped cilantro.

Notes

This soup actually improves with time as the flavors continue to develop. Store in airtight containers for up to 5 days in the refrigerator or freeze for up to 3 months. The soup will thicken when chilled; thin with a splash of broth when reheating.
For meal prep, prepare all vegetables up to 2 days ahead and store in the refrigerator. Pre-measure spices into a small container for quick assembly.
For a soup with more texture, reserve a cup of the mixture before blending and stir it back in afterward.

Nutrition

Calories: 285kcalCarbohydrates: 45gProtein: 11gFat: 9gSodium: 320mgFiber: 8gSugar: 6gVitamin A: 214IUVitamin C: 35mgIron: 25mg
Keyword Anti-inflammatory, Butternut Squash, Lentil Soup, Fall Recipe, Healthy Soup
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