Red Lentil Winter Squash Soup

Red Lentil Winter Squash Soup

I’m always trying to find ways to increase my protein intake. I’ve become really fascinated by the science of muscle mass being a big indicator of longevity and resiliency when it comes to health outcomes, especially as we age and our muscle mass drastically declines. But I’m also a big soup girl, especially this time of year, and there are only so many chicken soups and beef stews a girl can eat (alot, but I digress). I often prefer a vegetable soup, if I’m being honest. Having this delicious wintery spiced squash soup paired with a red lentil really hits the spot. It’s not particularly ‘lentily’ which I really appreciate, this soup allows for the squash and autumn flavors to shine.


  • 1 onion
  • 1/2 tsp ground cardamon
  • 1 tsp ground cinnamon
  • 1/4 tsp ground coriander
  • 1/8 ground clove
  • 1/2 tsp garlic powder
  • 2 tsp salt
  • 6 cups broth or stock
  • 1.5 cups apple cider
  • 1 cup split red lentils
  • The flesh from 2 small roasted winter squash
  • 1 cup water, more or less as needed to reach desired consistency


  • Heat oven to 375°F. Cut your winter squash in half and place on an oiled baking sheet. Roast until tender, about 60 minutes. Remove from oven and allow to cool.
  • In a large stock pot sauté the onion in a little oil until translucent
  • Add in the spices, sautéing for another minute
  • Add in the broth, apple cider and red lentils. Bring to a boil and then reduce to a simmer.
  • Add the flesh of the roasted winter squash to the pot, continue to simmer for a total of 20 minutes
  • Remove from heat, blend with an immersion blender
  • Add water to thin. Mangia, my loves! Let’s eat!

Submit a Comment