Autumn Harvest Butternut Squash & Lentil Soup

A hearty and flavorful soup perfect for fall, packed with butternut squash, red lentils, and warming spices. This recipe is designed for batch cooking and freezing, making it ideal for meal prepping.

Prep Time

25 minutes

Total Time

70 minutes

Calories

218 kcal

Difficulty

Easy

Equipment

6 items

Cost

£0.57/serving

Meal Type:

Cuisine:

Main Ingredient:

Cooking Style:

Occasion:

Weekend Cooking•Meal Prep

Dietary:

Gluten-Free•Dairy-Free

Mood:

Comfort Food•Light & Fresh•Hearty•Warming

Ingredients

Servings

2tablespoonsolive oil

£0.15

1largeonion, chopped

£0.30

2carrots, peeled and chopped

£0.20

2celery stalks, chopped

£0.40

2cloves garlic, minced

£0.10

1butternut squash , peeled, seeded, and cubed(about 2 pounds)

£1.50

1cupred lentils, rinsed

£0.40

6cupsvegetable broth

£0.75

1teaspoonground ginger

£0.05

1teaspoonground cinnamon

£0.05

0.5teaspoonground nutmeg

£0.05

0.3teaspooncayenne pepper(optional)

£0.03

1tablespoonapple cider vinegar

£0.05

Salt and pepper to taste

£0.02

Optional toppings: toasted pumpkin seeds, chopped fresh parsley, a swirl of coconut cream

£0.50

Total Cost

£4.55

£0.57 per serving

Instructions

1.
Heat olive oil in a large stockpot or Dutch oven over medium heat. Add onion, carrots, and celery and cook until softened, about 5-7 minutes.
2.
Add garlic and cook for 1 minute more, until fragrant.
3.
Add butternut squash, red lentils, vegetable broth, ginger, cinnamon, nutmeg, and cayenne pepper (if using). Bring to a boil, then reduce heat and simmer for 30-35 minutes, or until the lentils and squash are tender.
4.
Remove from heat and stir in apple cider vinegar.
5.
If desired, use an immersion blender to blend the soup until smooth. Alternatively, carefully transfer the soup to a regular blender in batches and blend until smooth.
6.
Season with salt and pepper to taste.
7.
Allow the soup to cool completely before portioning into freezer-safe containers. Leave some headspace in each container to allow for expansion during freezing.
8.
Label and date the containers and freeze for up to 3 months.
9.
To reheat, thaw the soup in the refrigerator overnight or use the defrost setting on your microwave. Reheat on the stovetop or in the microwave until heated through. Serve with your favorite toppings.

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My Notes

Nutrition Information

Nutrition per serving (320g)

218 kcal / 913 kJ

Carbs

26g

10% of RDA

Fat

13% of RDA

Protein

13g

26% of RDA

Detailed Breakdown

Fibre

9 g

30% of RDA

Sugar

5 g

6% of RDA

Sodium

541 mg

24% of RDA

Saturated Fat

1 g

5% of RDA

Chef's Tips

For a richer flavor, roast the butternut squash before adding it to the soup. Toss the cubed squash with olive oil, salt, and pepper and roast at 400°F (200°C) for 20-25 minutes, or until tender and slightly caramelized.

If you don't have red lentils, you can use brown or green lentils, but the cooking time may need to be adjusted.

Adjust the amount of cayenne pepper to your liking. For a milder soup, omit it altogether.

When freezing, use containers that are the right size for a single serving or a family meal to avoid thawing more soup than you need.

Adding a squeeze of lemon juice instead of apple cider vinegar will also work.