Spiced Squash and Red Lentil Soup

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenSpiced Squash and Red Lentil Soup


Skill Level
Preparation Time 15 minutes Total Time 45 minutes
Servings 6 Cost Per Serving $1.53
Share this Recipe
Image of SquashLentilSoup


3 cupsButternut Squash (or any squash), peeled and roughly chopped
1 cupLeek or Onion, roughly chopped
2 clovesGarlic, crushed
1/2 cupRed Lentils
4 cupsVegetable or Chicken Stock
2 tbspOlive Oil
1 tbspGaram Masala
1 tbspTomato Paste
3/4 tspSalt & Freshly Ground Black Pepper


  1. In a large soup pot over medium heat, add olive oil.
  2. Add leeks or onion and garlic, sauté until soft. About 5 minutes. Add garam masala and tomato paste, stir and cook another minute.
  3. Add squash, lentils and stock.
  4. Bring to a boil, cover, and reduce the heat to low.
  5. Simmer for 30 minutes.
  6. When squash is soft puree with a hand blender or carefully transfer to a stand blender and blend only partially.
  7. Season to taste and serve with fresh herbs or a spoonful of yogurt.


  • Raw or cooked? Choose both! Eating a variety of different types of vegetables and bright colours every day is important for providing the body with vitamins, minerals, fibre and antioxidants.
  • Frozen is just as nutritious as fresh. Vegetables and fruit are picked at the peak of freshness. They are then frozen so quickly and in a specific way to lock in their nutritional value. Make meal prep easy by throwing them into soups, stews, sauces and smoothies. 
  • Love your lentils. Lentils like kidney beans, chickpeas and split peas are rich in protein. This makes them a perfect option for those looking to boost their protein. Lentils are also a good source of fibre and low in fat.

  • Chef's Tips:
        • ​​​​​Whole squash can be difficult to cut through. Try roasting it whole in the oven or microwave at 40 second intervals until soft enough to slice through with ease. Be sure to poke it a few times with a fork first! The flesh should be soft enough to scoop out with a spoon and directly into your recipes.
        • When using oils for cooking, remember that some will burn faster than others. When oil begins to smoke, it should be removed from the heat source immediately and discarded.
        • This soup freezes really well, so setting yourself up for leftovers is a great idea. Be sure to cool your food down to room temperature before freezing, just don't let it sit at room temperature for too long. Pour the soup into muffin tins or freezer safe containers. Once frozen, they can be popped out into a freezer bag for easier storage. ​