Is there anything more comforting during fall than a bowl of butternut squash soup? I don’t think so!
Every spoonful of this Butternut Squash Soup with Crispy Lentils features wholesome ingredients like butternut squash and lentils with lots of warming spices. It’s pureed until smooth and made luxurious with cashew cream, leaving you with a perfect bowl to cozy up on chilly days.
To finish it off, crispy roasted lentils are sprinkled on top for crunch, complexity, and protein. It’s the best way to turn a side soup into a dinner soup!
Table of Contents
1. Why this recipe works
2. Ingredient notes
3. Step-by-step instructions
4. Tips for making this recipe
5. Frequently Asked Questions
6. Recipe card
Why this recipe works
The most comforting yet wholesome fall recipe.
Roasted butternut squash has magical, comforting qualities, like a velvety, thick texture and a sweet, earthy flavor. A simple cheesy cashew cream (or coconut milk) add extra depth and creaminess.
In addition, the warming spices give this soup extra comforting characteristics. Cumin builds on the squash’s earthiness while highlighting another layer of warmth, cayenne pepper and white pepper bring a touch of heat, while nutmeg and ginger bring out its natural sweetness.
Despite being cozy, it’s wholesome and vegan, gluten-free, soy-free, and nut-free.
Gourmet flavors without extra work.
I’ve gotten to know winter squash quite well (as evident in my Butternut Squash Curry and Thai Pumpkin Soup recipes), and it can be time-consuming to prepare. So, I skipped all the peeling and dicing in this recipe (without any sacrifice in flavor).
By cutting it in half, scooping out the seeds, and slicing a crosshatch pattern in the flesh, you achieve deeply flavored roasted squash without the wrist-aching peeling and chopping.
The baseline of flavor here comes from a short list of affordable aromatics and spices. By sautéing them ahead of time, their gourmet flavors are put on display without having to slow simmer the soup.
Looking for more creamy but wholesome vegan soups? Try my Vegan Broccoli Soup, Vegan Potato Leek Soup, or Vegan Cauliflower Soup!
Finished with a crispy surprise.
Have you had the pleasure of trying roasted lentils before? They become delightfully crispy and add a fabulous surprise texture once topped on the creamy soup. You can even double up on the roasted lentils and use any extras on salads, grain bowls, or stuffed sweet potatoes.
Serving toasted bread on the side adds a chewy crunchiness at the end. Dip a piece in the soup to enjoy all of the best textures in one meal: creamy, crunchy, chewy, and crispy.
Ingredient notes
Butternut squash. A large squash (around 3 to 3.5 pounds) or two small squashes will do. The squash is halved, then roasted to fill this soup with layers of deep, earthy, subtly sweet flavors that you wouldn’t get if the squash was simply sauteed or boiled.
Green lentils. Dried lentils are a pantry staple I always have on hand, as they’re one of the most affordable and easiest ways to bulk up meals. Both green or brown lentils can be used here, as they both crisp up well in the oven and act as a crunchy element on top of each bowl of soup.
Garlic + aromatics. Savory garlic, onion, and a warm spice blend add layers of comfort and depth.
Cashew cream or coconut milk. To add some richness, you’ll whip up a simple cheesy cashew cream or keep things even quicker by adding just a bit of coconut milk when you purée the soup.
Bread. A creamy soup always needs some bread for dipping!
Step-by-step instructions
Cook the lentils. Cook the lentils in a pot on the stove or in your pressure cooker, but only until al dente (not soft!). Drain the lentils and lay them on a kitchen towel to dry (this is important for the roasting step).
Roast the squash. Cut the squash in half lengthwise, scoop out the seeds, and use a paring knife to cut a crosshatch pattern in the flesh. Rub the flesh with olive oil, salt, and pepper.
Having trouble slicing your squash in half? Just pop it in the microwave for 2 to 3 minutes to soften slightly.
Place the squash flesh side down on a lined baking sheet. Roast in the oven at 400ºF/205ºC for 30 to 40 minutes, until brown and tender.
Roast the lentils. Transfer the cooked and dried lentils to another sheet pan. Drizzle them with olive oil and sprinkle with salt and pepper. Spread them out in an even layer, then roast until crisp, about 25 minutes (same temperature as the squash).
Cook the aromatics. When the squash is almost done roasting, heat some olive oil in a saucepan over medium-high heat. Add the onions and sauté until soft and fragrant. Next, add the garlic and sauté until aromatic.
Add the spices and stir to coat the onions for 30 seconds. Deglaze the pan with the broth, making sure to scrape up the brown bits stuck to the bottom. Simmer for 5 minutes.
Blend the soup. Transfer the roasted squash flesh to a stand blender. Pour in the broth-onion mixture, the cashew cream or coconut milk, and season with salt, pepper, and red wine vinegar. Blend with the center cap removed (to allow the steam to vent) until the soup is smooth and creamy.
Taste and adjust the seasonings as needed. Pour into bowls and top with crispy lentils and chopped cilantro and green onions. Serve the toasted bread on the side and enjoy!
Tips for making this recipe
The secret to crispy lentils.
Only lentils that are barely cooked will crisp up in the oven. If you cook them until they’re soft, they won’t dry out as well.
It’s also important that you give the lentils time to dry after cooking. Cooked and dried lentils = crispy, crunchy roasted lentils.
To dry the lentils, lay them on a clean kitchen towel and spread out. Rest for 10 minutes (or longer). If they still seem a bit wet, drape the towel on top and very gently pat them dry (don’t smush them!).
Achieving the right texture.
A regular stand blender will beautifully puree the soup, giving it a silky, creamy texture. If you want to wash one fewer dish and don’t mind a more rustic texture, blend the soup with an immersion blender or keep some of the roasted squash on the side and stir it in after blending.
Save time by multitasking.
The components in this recipe are easy to tackle, but there’s a right way to get them done efficiently:
(1) Prep the squash while the lentils are simmering
(2) Roast the squash, then prep the aromatics, and wait for the cooked lentils to dry
(3) Roast the lentils when the squash is 25 minutes away from being done
(4) Cook the aromatics on the stove with broth and toast the bread when the lentils and squash are almost done roasting
(5) Blend to soup, top with lentils and bread, and you’re done!
Frequently Asked Questions
Technically, you can eat the skin from roasted butternut squash. It doesn’t affect the flavor when blended, but it will slightly affect the texture. I prefer to peel the squash after it’s done roasting (when the squash is tender, it almost slips out of the peel).
Store leftover soup in an airtight container in the fridge for about 5 days.
The soup will thicken as it rests, especially if you used cashew cream. When reheating leftovers, add 1/2 to 1 cup (120 to 240 mL) water or broth to thin out.
The crispy lentils are best on day 1, but you can store them in a container in the fridge for about 2 days. Reheat in a frying pan to help them crisp up again.
Yes, you can freeze the soup for 3 to 4 months. When reheating, add broth as needed to help thin it out and freshen up the flavor with a splash of red wine vinegar or lemon juice. The crispy lentils cannot be frozen though.
More Vegan Butternut Squash Recipes
- Vegan Tagine with Chickpeas
- Creamy Lentil Stuffed Butternut Squash
- Butternut Squash Curry with Chickpeas
- Roasted Butternut Squash Kale Salad
I hope you love this vegan butternut squash soup as much as we do! If you do, please leave a rating and review below with your feedback!
Big Vegan Flavor
Techniques and 150 recipes to master vegan cooking.
Butternut Squash Soup with Crispy Lentils
Ingredients
- 1 large or 2 small butternut squash (3 lbs or 1.3 kg total)
- 3 tablespoons extra virgin olive oil, plus more for roasting squash
- 1 teaspoon kosher salt, plus more for seasoning
- Freshly cracked black pepper
- 3 to 4 cups (720 to 960 mL) good-quality vegetable broth
- ¾ to 1 cup (150 to 200g) green or brown lentils (see Note 1)
- 1 large yellow onion, finely chopped
- 8 garlic cloves, finely chopped
- 1/2 teaspoon red wine vinegar, more as needed (or freshly squeezed lemon juice)
Spice Blend
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspon ground ginger
- 1/4 teaspoon ground coriander
- 1/4 teaspoon white pepper
- 1/4 teaspoon cayenne pepper (for a kick)
- 1/4 teaspoon freshly ground nutmeg (or 1/8 tsp pre-ground)
Cream (optional; pick one)
- 1/2 cup (120g) full-fat coconut milk, well-stirred
- 1/2 cup (120g) Cashew Cream (see 2nd recipe card); OR
For Serving
- 1 handful flat-leaf parsley or cilantro chopped (optional)
- Flaky sea salt
- Crusty bread to serve 4, toasted if desired
Instructions
- Preheat the oven to 400ºF/205ºC. Arrange two oven racks, one on the bottom and one in the middle.
- Cook the lentils. Bring a medium Dutch oven or saucepan of water to a boil. Season with a few pinches of salt and add the lentils. Reduce heat and simmer for ~ 8 minutes. Taste a lentil—it should be cooked through but with a bite (you don’t want it to get soft). Drain well and transfer to a dish towel to dry out.
- Prep and roast the squash. While the lentils are cooking, slice the squash in half, vertically, then scoop out the seeds (no need to peel). See Note 2. Take a paring knife and make some crosshatch marks in the flesh, but don’t cut all the way through to the skin. Drizzle each half, flesh side up, with some olive oil and rub in. Season the flesh with salt and pepper. Line a rimmed sheet with parchment paper. Place squash flesh side down. Roast on bottom rack for 45 to 55 minutes, or until somewhat browned and fork tender.
- If making the Cashew Cream (see 2nd recipe card), start on that now.
- Prep the lentils. Add the lentils to a second rimmed sheet pan and toss with 1 TBSP olive oil and sprinkle with a few pinches of salt and pepper. Spread out to distribute so there's minimal overlap. Set aside for now.
- Roast the lentils: When the squash has 20 minutes left, add the pan of lentils to the middle oven rack. Roast for 15 minutes. If the lentils have not crisped up, shake the pan to toss and roast for 5 more minutes until crispy but not rock hard.
- Meanwhile, cook the aromatics. Heat 2 TBSP olive oil in the saucepan used earlier over medium-high. Once hot, add the onions and season with a pinch of salt. Cook for about 7 minutes, or until softened and turning color. Add the garlic and cook for another 2 minutes, stirring frequently. Add the Spice Mix and stir for 30 seconds. Pour in 3 cups (720 mL) broth, scraping up any browned bits. Simmer for 5 minutes, then remove from the heat.
- When the squash is done, peel off the skin with your hands. Transfer flesh to a 64 oz / 2L stand blender. See Note 3 if you don't have a blender or if yours is smaller. Pour in the onion-broth mixture, the coconut milk or Cashew Cream if using, 1 teaspoon kosher salt, and 1/2 tsp red wine vinegar (or lemon juice). Remove the center cap and cover with a dish towel to allow steam to vent. Blend until smooth, creamy, and warmed through. If too thick, add more broth or water. Taste, adding salt/pepper or vinegar to taste.
- Pour soup into bowls, top with crispy lentils, and chopped herbs, if using. Drizzle on a bit of good olive oil and sprinkle with a pinch of flaky salt; serve toast alongside the soup.
Notes
Big Vegan Flavor
Techniques and 150 recipes to master vegan cooking.
Cheesy Cashew Cream
Ingredients
- 1 cup (140g) raw cashews
- 1/2 cup (120 mL) filtered water, more as needed
- 2 tablespoons freshly squeezed lemon juice, more as needed
- 2 1/2 tablespoons nutritional yeast, more as needed
- 1 teaspoon kosher salt, more as needed
- Freshly cracked black pepper
Instructions
- Soak the cashews: For high-powered blenders, cover the cashews with boiling water for at least 15 minutes. If you don’t have a high-powered blender, add the cashews to a saucepan and cover them with water; boil for 20 minutes. Drain the cashews and rinse with fresh water.
- To a high-powered blender (or food processor), add the cashews, water, lemon juice, nutritional yeast, salt, and several cracks of pepper. Blend, starting on low then increase to high, until creamy and thick, scraping down the sides with a silicone spatula as you go. In a food processor, this will take about 4 minutes. The texture should be creamy, thick, and spoonable.
- If it’s too thick to blend, add a tablespoon of water at a time (up to 4 tablespoons).Taste and adjust for seasonings, adding more salt for saltiness, more nutritional yeast for cheesy/umami flavors, or more lemon juice for acidity.
- Store leftovers in a sealed jar in the fridge for up to 1 week.
How long will crispy lentils last. I made 1 pound instead of 1 cup.
Hi Terre, they stay crispiest in a jar with the lid ajar, but we’re not entirely sure how long you can safely keep them at room temperature (we’ve done it before but we don’t know the science/food safety behind it). To be on the safe side, you can refrigerate them and then reheat them in a dry frying pan.
Loved this recipe, I wanted two bowls had to sit and wait 5 minutes to decide. So yummy loved the spices made a great combination. Wanted to post a picture it was so pretty. First time using an immersion blender and used it instead of putting in my vitamix blender. The crispy lentils were a great addition.
Hi Lisa, Thank you so much for such a fantastic review! Appreciate you taking the time!
Sooo delicious! I was having a hard time getting the lentils crispy, so I broiled them for about 5 min. Worked perfectly.
We’re glad you enjoyed the soup, Amy!
Made it today as a comfort food, while the arctic blast lowered us to freezing temperatures. All of us loved it very much.
One question is how can we get the nutrition information for the recipe, on a diet so understanding the macros would be greatly helpful
Thank you!
Hi RG, thanks for taking the time to leave the sweet review!
You can find the nutrition info (per serving), at the bottom of the recipe card.
Nutrition link is there but does not work on this recipe for me.
Ok,
1- the link is working. The nutrition link for Cheesy Cashew Cream would not open for me.
2- I do not know how to spell my own name. Haha, must have been late.
Thanks for the recipes!
Dwight
Hi there, do you mean for the soup or the cashew cream? You can see the nutrition facts for cashew cream on the first recipe card of this page.
I’ve made this soup so many times and since I just saw it posted on Insta I wanted to finally leave a review!
I’m not normally a fan of soups, especially butternut squash soups, as I find them too one note. But this soup is so flavorful and the cashew cream and especially the crispy lentils take it over the top. Bravo, Nisha! 👏🏼👏🏼👏🏼
We’re over the moon to hear you enjoyed the recipe, Ann-Marie. Thanks for your kind words!
You nailed it again!
Thanks for the lovely feedback, Marisa!
My husband and I love this soup recipe, it is our go to soup! But we did prefer the spice blend in the original recipe before the update in November 2024 (cumin, cinnamon, and red pepper maybe?). Could you remind me what the old spice blend was or possibly add it as a note on the recipe?
Hi Sarah, sure. Here is the original spice blend. I found it a little basic, so I updated it, but happy to share the original version if you prefer it:
1 teaspoon paprika
½ teaspoon ground cumin
½ teaspoon red pepper flakes
⅛ teaspoon ground cinnamon
This soup is really good! I’d definitely make it again.
Two notes- you might have to blend in two batches unless your blender is very large, and it makes a lot more soup than four people’s worth, especially with a side of bread.
Also, the coconut cream seems to be very auxiliary, I don’t think it’s noticeable at all.
Thanks for your review, James. We’re happy to hear you’re a fan of the soup!
Oh so yummy! I cubed and roasted my squash. Left out the lentils b/c seemed like a lot of work. The final product is delicious!!
Happy to hear the recipe was a winner for you, Shaundi! I encourage you to make the crispy lentils next time… I promise you won’t regret it!
Quick question, would you have the approximate cups of butternut squash to use? I have left over roasted butternut squash from cooking to many squash for another recipe (your stuffed lentil squash with creamy dressing, which was delicious!)
Thank you!
Hi Rebecca, we’re glad you enjoyed the stuffed lentil squash. :)
And for 3 pounds, you would need 6 to 8 cups of cubed raw squash.
Easy, quick and loaded with flavor!
Hi SW, it’s great to hear you had success with the recipe. Thanks for the review!
I’m looking for ways to add chia seeds to get more omega 3 in my vegan diet. Would you recommend doing this with these soups. I’m new to vegan eating and am starting to experiment. Thank you. I love your YouTube channel.
Hi Linda, thank you, we’re glad you’re here! Don’t add chia seeds to soups, it’ll create an unpleasant gummy texture.
Instead, you can add them to lemon water (just a big glass of water with lemon juice + a few tablespoons of chia seeds – they’ll swell up as they rest). You can also make chia seed pudding, blend them into smoothies, add them on top of peanut butter & strawberry toast for a nice crunch, etc., Hopefully these gave you some good ideas, enjoy!
Best tip I ever encountered for cutting through tough squashes (butternut, spaghetti squash, etc.) is to use a folding garden saw tool like this one. It works fabulously! Got over my fear of preparing fresh squashes once I had this in my kitchen arsenal.
Corona Tools 10-Inch RazorTOOTH Folding Saw | Pruning Saw Designed for Single-Hand Use | Curved Blade Hand Saw | Cuts Branches Up to 6″ in Diameter | RS 7265D
Hi Dataltias, thanks for the tip!
Loved this recipe. Easy, creamy, nice spice flavor. Next time, I will try it with kabocha squash, as I have several to use up this fall.
We’re over the moon to hear you enjoyed the recipe, Riyann. Thanks for your kind words!
So yummy! My kids even liked it, too!
Autumn, So glad to hear everyone loved this recipe!
Wowza, this was the first time I have ever tried making butternut squash soup and I am so glad I used your recipe! It’s not only delicious, but it’s got a kick to it!!! I screwed the lentils up, but that’s okay, the soup stands alone. <3
Kim, Thank you for your thoughtful review! We’re so happy to hear that you enjoyed the soup.
This soup is awesome and the crispy lentils are totally delicious. I’ve never tried to oven bake lentils ,so simple yet utterly divine!
Together it’s just perfection!
Thankyou!
We’re so happy that the soup turned out well for you, Debra. Thank you for taking the time to leave a comment and for trying out the recipe!
I was skeptical of the crispy lentil topping — and so happy to be proven wrong! This dish perfectly couples creamy and crunchy, and sweet and savory. Love it!
We appreciate your feedback and support, Callan. Thank you for leaving a review!
Could you make this in the instant pot?
Hi Marlee, we haven’t tried this ourselves so aren’t 100% sure about cook times, but Nisha does have a similar kabocha squash soup in her IP cookbook.
The IP instructions we’d recommend are:
Use the saute setting for the first part of step 6.
Pour in the broth and squash, stir, and set IP to high pressure for 12 mins. Allow a natural pressure release for 5 mins.
You’d obviously need to still oven roast the lentils in the oven to make them crispy but hopefully this helps you with the IP part of it! Cheers!