Creamy Red Lentil Squash Soup

Creamy Red Lentil Squash Soup 1

This wonderful creamy red lentil squash soup is a family favorite. The spices—coriander, cumin, cinnamon, and turmeric—blend beautifully with the sweet flavor of the butternut squash and the red lentils. The lentils are a nutritional powerhouse: rich in protein, fiber and vitamins and minerals. The squash adds a wonderful texture as well as a burst of vitamins A and C. All this in a yummy, comforting soup.


  • 3 Tbsp olive oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, finely chopped
  • 2 (20 oz) packages of fresh peeled and diced butternut squash
  • 9 cups water
  • 1 ½ cup dry red lentils
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp ground cinnamon
  • 1 tsp ground turmeric
  • 2 Tbsp tomato concentrate
  • 1½ tsp salt
  • Fresh ground black pepper to taste


  • Heat the olive oil in a heavy pan and stir in the chopped onion and garlic for a few minutes until soft.
  • Add the coriander, cumin, cinnamon, turmeric and tomato concentrate and stir.
  • Add the butternut squash and water and bring to a boil uncovered.
  • Lower the heat to a simmer and continue to cook for 20 minutes covered.
  • Add the lentils, stir and continue to simmer for an additional 15 minutes or until the butternut squash and lentils are very soft.
  • Add salt and pepper.
  • Place in food processor or blender and purée until smooth.
  • Ladle in a soup bowl and sprinkle with a pinch of coriander and cinnamon.
  • Stir the surface gently so as to get a swirl on the surface…et voilà!

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Catherine is the founder of Cuisinicity- Love the Food That Loves You Back, a website where good food and good health come together in a way that is feasible for today’s busy families, as it has been for hers (Catherine and her husband, Nutrition expert Dr. David L. Katz, have 5 children!). Catherine’s recipes have been widely featured in national media, including ABC News, O Magazine, Eating Well, Prevention Magazine, Woman’s World, Fitness, Shape, and many others. She is the co-creator of the Nutrition Detectives™ food label literacy program, now in use by thousands of schools all over the world and has collaborated in the production of other health promotion programming, including the Unjunk Yourself® music video program.