Roasted Butternut Squash & Red Lentil Soup

Name: Roasted Butternut Squash & Red Lentil Soup
Prep time: 10 min
Cook time: 25 min
Yield: 4 servings
Cuisine: British
Ingredients: 400g butternut squash (peeled and diced); 100g red lentils (rinsed); 1 onion (diced); 2 garlic cloves (minced); 1 tsp ground cumin; 1/2 tsp ground coriander; 1/2 tsp turmeric powder; 700ml vegetable stock; 1 tbsp olive oil; Juice of half a lemon; Salt and pepper to taste; Fresh coriander for garnishing

Warming & Nourishing

Diabetes Nutrition Weight Loss Gut Health & IBS GLP-1 Support

No ratings yet

A velvety soup of roasted butternut squash and red lentils – high in fibre and protein, ideal for blood sugar management.

Prep10 min

Cook25 min

Serves4 servings

Nutrition per serving

197kcal

8gProtein

6gFibre

34gCarbs

4gFat

Nutritionist’s Note

Because the butternut squash supplies low‑glycaemic complex carbohydrates and a generous dose of beta‑carotene, while the red lentils contribute 8 g of plant protein and 6 g of soluble fibre per serving, this soup steadies blood glucose without spiking calories. The combination of cumin, coriander and turmeric adds anti‑inflammatory polyphenols that can further enhance insulin sensitivity, making it an excellent choice for clients managing type‑2 diabetes or those on GLP‑1 therapy. With only 195 kcal and 4 g of fat, it fits neatly into a weight‑loss programme and the high fibre content also promotes gut‑health and satiety.

Ingredients

400g butternut squash (peeled and diced)
100g red lentils (rinsed)
1 onion (diced)
2 garlic cloves (minced)
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp turmeric powder
700ml vegetable stock
1 tbsp olive oil
Juice of half a lemon
Salt and pepper to taste
Fresh coriander for garnishing

Method

Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for 3-4 minutes until soft.
Add the garlic, cumin, coriander and turmeric. Stir for 1 minute until fragrant.
Add the butternut squash and red lentils. Pour in the vegetable stock and bring to a boil.
Reduce the heat, cover and simmer for 20 minutes until the squash is tender and the lentils have broken down.
Use a hand blender to blend until smooth (or leave slightly chunky if preferred).
Stir in the lemon juice, season with salt and pepper. Serve garnished with fresh coriander.

Tried this recipe?

Rate it

Scan to cook from your phone

Storage

Allow the soup to cool completely before transferring to an airtight container. It keeps well in the fridge for up to 4 days, or can be frozen in portions for up to 3 months. The red lentils will continue to absorb liquid as it sits, so stir in a splash of water or warm stock when reheating on the hob or in the microwave until piping hot throughout.

Tips

Roast the butternut squash at 200°C (180°C fan) for 25 minutes before adding it to the pot; this caramelises the natural sugars, deepening the flavour profile while enhancing the bioavailability of beta-carotene.
Don't skip the fresh lemon juice at the end. The vitamin C in the citrus significantly boosts your body's absorption of the non-haem iron present in the red lentils.
Serve with a drizzle of cold-pressed rapeseed oil or toasted pumpkin seeds. The healthy fats ensure you absorb the fat-soluble vitamin A from the squash and curcumin from the turmeric.