Indulge in the comforting goodness of our Whole Foods Plant Based Lentil and Squash Soup. This hearty and nourishing soup combines the earthy richness of lentils with the sweet and creamy notes of squash. Packed with essential nutrients and fiber, it’s a wholesome delight for both your taste buds and your well-being. This soup is a delicious embodiment of our commitment to healthy, satisfying, and plant-based eating. Try it today and warm your soul with a bowl of natural goodness!

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As we head into Autumn I’ve been having an urge to make soup to serve with some delicious homemade bread! I make soup every week (soup sundays) in the Autumn and winter and this is one of my favourites.

It’s simple and cheap to make, and can be made in an instant pot, slow cooker or on the stovetop. The instructions below describe how to make this soup on the stove but I have added some notes on how to adapt the recipe for the instant pot or slow cooker.

The ingredients are cheap and accessible, you could use any kind of starchy squash – pumpkin, pattypan, butternut – whatever you fancy! I used butternut for this recipe but as halloween approaches I’ll be making this with pumpkin too.

This lentil and squash soup also has turmeric and ginger which is great for boosting your immunity during the colder months. Combined with the vitamin C from the squash and some black pepper and healthy fats, this soup is soup-er nourishing!

Making the Lentil and Squash Soup

To keep this recipe oil-free, just add all the ingredients to the pot along with the stock and simmer for around half an hour before blending. If you aren’t oil-free though, you could roast your squash first for extra flavour. I mix it up, but have been keeping to a more oil-free diet recently and do feel better for it.

I am mostly oil free but I still like the extra flavour that fat adds, so I add a cashew cream to garnish the soup with. Blend half a cup of cashews with some water and stir it through, saving some to garnish with. If you don’t have a high-speed blender (like this one) you can pre-soak your cashews overnight first, or boil them for 20 minutes or so before blending.

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Lentil and Squash Soup

Cosy and warming soup made with red lentils and squash of your choice! Butternut, pumpkin, acorn, all work well in this recipe.

Course Soup

Cuisine American

Keyword soup, WFPB

Prep Time 10

Cook Time 1

Total Time 1 10

Servings 4

Calories 239kcal

Ingredients

4 cups (500g) diced squash
1 onion diced
2 medium carrots diced
3 stalks of celery diced
5 cloves garlic minced
1 tbsp grated ginger
1 tsp turmeric
6 cups (1.5L )vegetable stock
pinch freshly ground black pepper

Cashew Cream

1/2 cup (70 grams) Cashews
1 cup (250 mL) Water

Instructions

Add all the chopped up veggies to a pot along with the lentils and vegetable stock
Simmer on a low heat for around 1/2 an hour until the lentils have disintegrated and the squash is soft and tender
Blend the soup until smooth and creamy
Blend half a cup of cashews with about 1 cup of water and stir it through the soup, heating for a few more minutes. Save some of the cashew cream to garnish with.
Serve immediately or save for later. If you are making this in advance, please note you may need to add more water as the lentils will thicken up when cooled.

Notes

If you are not oil-free, you could try roasting the squash first for more flavour. You could also pan fry the carrot, onion, celery and garlic in some olive oil. To keep it oil free I’ve omitted these steps.

To make this recipe in the instant pot:

Add all the chopped veggies to the instant pot and cook on high pressure for 15 minutes. Blend before serving with the cashew cream (optional)

To make this recipe in the slow cooker:

Add all the chopped veggies to the slow cooker and cook on low for 8 hours or high for 4 hours. Blend before serving with the cashew cream (optional)