Butternut squash, carrot and red lentil soup

Treat yourself to this deliciously hearty winter warmer
Butternut squash soup recipe is the perfect veggie warmer
7 ratings
Recipe by: Sarah Toule | Former Head of Health Information

I love lentils but my husband is less keen on them! This flavoursome soup, with the addition of carrots and butternut squash, is a great disguise and a delicious way to enjoy three of your 5 A DAY portions in one serving.

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Ingredients
  • 1 teaspoon olive oil
  • 1 medium onion, peeled and chopped
  • 2 carrots, peeled and chopped
  • 250g butternut squash, peeled, deseeded and chopped
  • 500ml boiling water or vegetable water
  • 1 reduced-salt vegetable stock cube
  • 30g dried red lentils, rinsed
  • Freshly ground black pepper
Time
70 minutes

Nutrition information (per serving)

SERVES:
2
CALORIES:
163
FAT:
2.3g
SALT:
0.8g
SUGAR:
15.1g
5 A DAY:
3
Method
  1. Heat the oil in a saucepan on a medium heat. Add the chopped onion and cook, stirring, until transparent. Then add the chopped carrot and butternut squash and sauté for 2–3 minutes.
  2. Add the water or vegetable water, stock cube, red lentils and some black pepper and stir. Bring to the boil, then cover and simmer for about 30 minutes, until the vegetables and lentils are tender.
  3. Remove from the heat and allow to cool slightly before blending with a hand blender or food processor (be careful as the soup stays hot for a long time).
  4. Serve with a sprinkling of chopped parsley and a chunk of wholemeal bread or a warmed wholemeal pitta.
You can also make this recipe in a slow cooker. Heat the oil in a frying pan and cook the onion until softened. Transfer the onion and the remaining ingredients – excluding the stock and the spinach- into the slow cooker, stir and cover. Cook for around 6 hours on low. Add a small amount of the stock 30–60 minutes before the end of cooking if the curry is too dry. Prepare the rice as instructed before serving.