Butternut Squash & Red Lentil soup

Name: Butternut Squash & Red Lentil soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Asian, Middle Eastern, Moroccan, African
Ingredients: 2 large onion, peeled and chopped (200g); 700g butternut squash, (peeled weight), cut into small pieces; 1700ml hot vegetable or chicken stock; 220g dried split red lentils, rinsed in a sieve under running cold water until it runs clear; 2 tsp ground cumin; 2 tsp ground coriander; 1 tsp turmeric; 2 tsp salt and pepper; 1 tbsp Olive oil; 1tsp Ground white pepper; 1 medium Chilli chopped; Fresh Coriander 1 handful chopped

1 step

Prep:10minCook:30min

Butternut Squash & Red Lentil Spicy soup

Updated at: Wed, 28 Jan 2026 17:13:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories189.7 kcal (9%)

Total Fat2.9 g (4%)

Carbs33.9 g (13%)

Sugars4.8 g (5%)

Protein9.6 g (19%)

Sodium1385.9 mg (69%)

Fiber5.7 g (20%)

% Daily Values based on a 2,000 calorie diet

Ingredients

7 servings

200gonion

large, peeled and chopped

700gbutternut squash

peeled weight, cut into small pieces

1700mlvegetable stock

hot, or chicken

220gdried split red lentils

rinsed in a sieve under running cold water until it runs clear

2 tspground cumin

2 tspground coriander

1 tspturmeric

2 tspsalt

pepper

1 Tbspolive oil

1 tspground white pepper

1Chilli

medium, chopped

1 handfulFresh Coriander

chopped

Instructions

Step 1

Using a large saucepan, fry the onions in the Olive Oil over a gentle heat until soft. Add the pumpkin and cook over medium heat for another couple of minutes, stirring continuously. Add the lentils, stock, chilli, cumin, coriander and turmeric. Bring to the boil gradually over a medium heat, then put a lid on the pan, turn the heat down to low and simmer for about 30-40 minutes until the lentils are cooked and the pumpkin is tender. Blitz / liquidise, season with salt and pepper and a handful of chopped fresh coriander.