Butternut Squash, Lentil and Roasted Garlic Soup

When I have people over for lunch I often serve up a hearty soup with crusty bread. Most people love a good soup right? And especially in this cold weather it goes down a treat. This one happens to be vegan and so perfect for my Veganuary adventure this month, but I make it all the time as it's just so darn tasty! (Tottie, this one's for you!) I like my soups really thick so you can almost stand your spoon upright in them, although you can add extra stock or water if you prefer something thinner, or need to feed an extra mouth. I'd also really recommend trying the pumpkin seeds as theyre super tasty and add a great crunch!

Butternut Squash, Lentil and Roasted Garlic Soup

Serves 4

Ingredients: Soup

  • 3 tbsp rapeseed or vegetable oil (I tend to use rapeseed as it's local, cheap and has a high smoking temp)
  • 1 butternut squash, peeled and diced into even sized chunks
  • 1 large white onion, roughly chopped
  • 6 large garlic cloves (4 kept whole, 2 crushed)
  • 1 cup red lentils (soaked for 10 minutes and rinsed)
  • 2 cups water (filtered if poss)
  • 500ml vegetable stock

Ingredients: Pumpkin Seeds

  • 1 tsp rapeseed or vegetable oil
  • 100g pumpkin seeds
  • 1/4 tsp celery salt
  • 1/4 tsp sea salt
  • 1/4 tsp ground black pepper
  • 1/4 tsp smoked paprika
  • Crusty bread of your choice to serve

Preparation: Soup

  • Preheat the oven to 180 degrees C (fan), mix the diced squash with 2 tbsp of oil and a little salt and pepper, and roast in the oven for 30-40 until cooked through and just starting to turn brown at the edges 
  • 15 minutes before the end add 4 whole garlic cloves (if they cook too long they go crispy so you want to avoid this!)
  • Meanwhile in a large soup pot, fry off the onion and 2 crushed garlic cloves in 1 tbsp of oil 
  • When soft, add the lentils and water and simmer until cooked (10-15 mins)
  • When the lentils are cooked, turn off the heat and add the roasted squash and garlic to pot (just pop out the gooey sweet filling of the garlic cloves and discard the skins), add your stock (it should be around 500ml but just add enough so the stock covers the squash)
  • Then simply whiz it all up with a stick blender!

Preparation: Pumpkin Seeds

  • Coat your pumpkin seeds in 1 tsp oil and pan fry until they swell up and go crispy (about 3-4 minutes) - watch out for flying seeds when they pop!
  • Turn off the heat when they start to turn brown and are mostly done, add the celery salt, sea salt, ground pepper and smoked paprika and toss
  • Sprinkle the soup with the seeds and voila! If there's any left over seeds (we scoffed most of ours) they're a lovely snack with a glass of vino or beer

This soup is such a winner every time I serve it, so I hope you enjoy it too.

Like butternut squash? Try the same recipe with a little chilli added in to the onions and garlic at the beginning, and replace the salts and paprika on the pumpkin seeds with turmeric and cumin - yum!

Let me know in the comments if you have your own tasty soup recipes as I'd love to try them!

Enjoy x


Abi Manders is a mum, health coach, yoga teacher, business woman and complete and utter foodie. In a previous life Abi ran global corporate events, operated at a million miles an hour and used yoga to find balance in this crazy world we live in. Since having her little boy and studying with the Institute for Integrative Nutrition, her journey has veered towards a healthier way of living. Abi believes we all have the power to heal ourselves, and that one step at a time we can make small changes to our diets and lifestyle that will have big effects on our health and happiness.