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! 


Original Recipe & Photo 





Submit a Comment

Your email address will not be published. Required fields are marked *