As an Amazon affiliate, I may earn commission at no additional cost to you. See privacy policy for more details. Thank you!
This gorgeous fall soup is a healthy, fiber and protein-packed and in my humble opinion, the absolute best butternut squash soup recipe. It looks so sophisticated, but is actually so simple! Made with just a few simple ingredients (with dairy-free and gluten-free options) and garnished with sour cream and crispy black beluga lentils. A delicious and easy fall recipe that looks (and tastes!) like fall in a bowl.
Jump to:
This gorgeous soup is as appealing to the eye as it is to the palate! Creamy orange butternut squash soup topped with a crisp black lentil garnish brings a cozy fall aesthetic to your table.
Check out this Roasted Delicata Squash Salad with Maple Dijon Dressing for another beautiful squash recipe.
Why you'll love this Butternut Squash Soup
- Nutrition- Between the butternut squash and the black lentils, this soup is packed with antioxidants, vitamins A, C, E, fiber and protein.
- Plant Based- If you're looking for vegetarian dinner recipes, use vegetable stock for a great veggie packed option!
- High protein meal prep- This is a great recipe if you are trying to make your meals for the week, and pack in the protein, this is a great option.
- Dairy free and gluten-free- Roasted butternut squash is naturally sweet and creamy so there is no need for cream.
- Freezer Meals- It can be divided into portions and frozen for up to 4 months, then reheated when you need a quick and easy dinner or lunch.
- Crispy Black Beluga Lentils- This black lentils recipe is my new favorite thing! I am trying to figure out where else to use them. If nothing else, they are just a great, high fiber and high protein snack by themselves!
- Fall aesthetic- If you are looking for fall recipes, or a dish for a Halloween party, here you go!
Check out more beautiful dishes HERE!
Ingredients
- Butternut Squash- Use the freshest squash you can, and look for squash with a dull (not shiny) skin and one that feels heavy for its size.
- Chicken or Vegetable Stock- Use vegetable stock if you'd like to keep it vegetarian or vegan.
- Shallot- Just one bulb, so half of a full shallot.
- Garlic- A few whole cloves with the skin on.
- Fresh Thyme- This adds a soft herbal essence that is so nice with squash.
- Pumpkin Pie Spice- We use just a tiny bit to add that warm spiciness that will make it smell and taste like fall.
- Brown sugar- This enhances the natural sweetness just a bit.
- Salt- To bring out all of these great flavors.
- Butter- Just a little bit of butter adds so much rich creamy decadence to this soup.
- Black Lentils and Sour cream- These are used for the garnishes. Not only do they add great flavor, but also texture, crunch, and a beautiful Halloween aesthetic!
How to cook butternut squash
There are tons of different ways to cook Butternut Squash. It can be cubed and roasted, it can be roasted whole, or as we are doing in this recipe, it can be halved and roasted.
By cutting the squash in half and roasting, it keeps the moisture in and creates a creamier, moister (ew, sorry), and more tender squash which is the perfect texture for using in a Butternut Squash soup.
Not only does this method work well for soup, but it is also incredibly easy and a lot less time consuming, and labor intensive than having to peel, cut, and cube the squash. So it is a win all around!
Option 1: Roasting butternut squash halves (recommended)
To cut the squash, cut ยฝ inch off of the top and bottom so that both ends are flat. This will give you a sturdy end to stand the squash on while you cut it in half the long way.
Scoop out the seeds and the stringy part and toss, (or set aside to roast later!).
Rub cut sides with olive oil and sprinkle them with a little salt and pepper. Then place the squash, cut side down on a baking sheet or baking dish.
In the little indent in the squash, where the seeds and stringy part was, place the garlic cloves and shallot. This little cave will help roast soft and creamy garlic and shallots that you don't even have to peel! They will cook in their skin and then will be soft and easy to peel when they are cooked.
Roast in a 400ยฐF preheated oven for 45 minutes. After 45 minutes, use a knife to pierce the squash to check its doneness. The skin should be slightly browned and the knife should easily slice all the way through the squash.
Option 2: Roasting diced butternut squash
These days, there are so many places that you can buy already peeled and cubed butternut squash. How nice is that!? So if you'd like to go this route, easy peasy!
Toss 4 cups of cubed squash with a couple tablespoons of olive oil, salt and pepper and the fresh thyme leaves.
Place it on a parchment lined baking sheet with the whole (unpeeled) shallot and garlic cloves.
Roast in a 400ยฐF oven for 25-35 minutes, until you can easily pierce a piece of squash with your fork.
Option 3: Microwave option
I would recommend one of the oven roasting methods if at all possible. However, if you would rather, you can microwave the squash.
To do this, cut and prep the squash as instructed above. Then, place it cut side down on a microwave safe plate and microwave on 100% power for 15-20 minutes, checking the squash every 5 minutes. When the flesh is soft and easily pierced with a knife, all the way through, it is done.
How to make crispy black lentils
These are so easy to make, and feel like tiny crispy bubbles that add such good crunch and texture to contrast the creaminess of the soup.
Simply soak ยผ cup of black beluga lentils in water overnight (at least 8 hours and no more than 24).
Then, drain them and shake them dry on a towel.
Heat a large sautรฉ pan (so the lentils are in a single layer), over medium high heat. Add ยฝ cup olive oil (or your preferred oil). Toss a single lentil into the oil to test if it is hot enough. If the lentil sizzles, it is ready.
Add the lentils and stir them to make sure they are all in the oil. Let them sizzle for 5 minutes until they feel crisp when you stir them. They shouldn't be soft or chewy at all, but light and crisp and with an airy pop when you bite them. This should take about 5 minutes, but let them cook until they are crisp.
When they are done, place the lentils on a paper towel to let them cool and absorb any extra oil. They will get crisper as they cool. Set them aside until it is time to serve and garnish your soup.
How to make this fall soup
Once the squash, garlic and shallots are roasted, place the butternut squash flesh, and peeled garlic and shallot in a high powered blender. Add in the salt, pumpkin pie spice, brown sugar, and chicken stock and blend on medium high speed for 1-2 minutes, until everything is blended and smooth.
Start with 2 cups of stock, and then slowly add more until you are happy with the consistency.
At this point, you can place the soup in a sealed container and put it in the fridge for up to 2 days. When you are ready to serve, heat it over medium heat in a large saucepan.
Once it is hot, add the butter and stir in until it is melted and well blended into the soup.
How to garnish this soup
This soup is so much fun because it is naturally fall colored! Then, add the sour cream and crispy black lentils to create the perfect dish for your halloween dinner party!
Check out this Roasted Beet Hummus, for another naturally brightly colored dish!
Top soup with about a teaspoon of sour cream, and about a tablespoon or two of the black lentils. Serve while it's hot and enjoy!
Dietary options
- Dairy Free- To keep this soup dairy free, skip the butter, or instead add a tablespoon of coconut oil. This may alter the flavor a tiny bit, but it will still be delicious. Instead of the sour cream, use a vegan sour cream, cashew, soy or coconut cream.
- Vegan- Simply use vegetable stock in place of the chicken stock, and coconut oil in place of the butter.
Frequently asked questions
Yes! You sure can. Put it in a freezer safe ziplock bag, or snap lock container, being sure to leave a little room for expansion. It can be frozen for up to 3 months. Thaw it in the fridge overnight, and warm it in the microwave or in a saucepan on the stove.
In my experience they don't last long....before they all get eaten! But as far as storage goes, at room temperature, as long as there's no moisture and they are in a sealed container, they will stay fresh and crisp for up to a week.
Yes, it is considered healthier than potatoes because it is lower in calories and carbs, and higher in fiber and vitamin A.
More squash recipes
- Butternut Squash Mac and Cheese- Mac and cheese packed with butternut squash goodness. Better than the o.g.!
- Apple and Maple Sausage stuffed Acorn Squash- A meal in itself, and so full of flavor.
- Pumpkin Muffins- These delicious muffins are so good to have in the freezer to bring out on those cold fall mornings or afternoons with a hot cup of tea or coffee!
More soup recipes
- Roasted Cauliflower Soup with Hazelnut Gremolata- Delicious dairy free soup.
- Creamy Tomato Basil Soup with Parmesan Croutons- Warm and delicious with a crouton crunch.
I hope you enjoy this beautiful and delicious soup! I'd love to hear from you in the comments below.Thank you and thank you for visiting Mollie in Montana~*! โฅ๏ธ
๐ Recipe
Butternut Squash Fall Soup with Crispy Beluga Lentils
Ingredients
- 2 lbs Butternut squash, or 4 cups cubed or frozen squash
- 1 tablespoon olive oil
- ยฝ shallot (1 whole bulb)
- 4 cloves garlic
- 3 sprigs fresh thyme
- 1 tablespoon brown sugar or maple syrup
- ยฝ teaspoon pumpkin pie spice
- 2-4 cups chicken or vegetable stock
- 2 tablespoon butter
- 1 teaspoon salt (or more to taste)
Crispy Black Beluga Lentils
- ยผ cup Black Beluga lentils
- 1 cup water
- ยฝ cup olive oil
Instructions
Crispy Black Beluga Lentils
- Soak ยผ cup Black Beluga lentils in 1 cup water overnight or at least 8 hours (no more than 24).
- Drain and dry lentils completely on a dish towel.
- Heat a large sautรฉ pan over medium high heat. When the pan is hot, add ยฝ cup olive oiland let it heat.
- Add lentils and stir gently to make sure they are all in the oil.
- Let them sizzle for 5 minutes, stirring occasionally. They are done when they are light and crisp, not soft or chewy.
- Place them on a towel to cool and absorb any extra oil.
- Once they are cooled completely set them aside until you are ready to garnish and serve the soup.
Butternut Squash Soup
- Preheat oven to 400โ
- Cut ยฝ inch off top and bottom of squash, then cut them vertically so you have 2 long halves.
- Remove the seeds and stringy part, then rub with 1 tablespoon olive oil, and a sprinkle of salt and pepper.
- Place the squash with the cut side down on a parchment paper lined baking sheet, then place the 3 sprigs fresh thyme, 4 cloves garlicand ยฝ shallot (1 whole bulb) (both NOT peeled) in the little butternut squash "cave".
- Roast squash in oven for 45 minutes.
- Once squash is cooked, spoon flesh out and put it in a high powered blender. Peel the garlic cloves and shallot and add them to the blender as well, along with the 1 tablespoon brown sugar or maple syrup, 1 teaspoon salt (or more to taste)), and ยฝ teaspoon pumpkin pie spice and 2-4 cups chicken or vegetable stock (start with 2).
- Blend it on medium high speed for about 2 minutes, until everything is blended and it is smooth and creamy. If you would like it it a little more liquidy, add more stock until you're happy with the consistency.
- At this point you can store the soup in a sealed container in the fridge for up to two days until you are ready to serve. When you are ready to serve, pour it into a sauce pan and warm it on medium heat.
- Once it has warmed, add the 2 tablespoon butter in and stir until it is melted and combined.
- Ladle soup in to bowls and top with a dollop of sour cream and a tablespoon of crispy black lentils and a teeny sprig of thyme. Serve and enjoy!
Notes
Notes:
- For a vegan and non-dairy option, swap the chicken stock for vegetable stock, the butter for coconut oil, or olive oil (or no oil at all), and the sour cream for a vegan sour cream, soy, cashew or coconut cream.
- Increase the amount of lentils to ยฝ cup to have leftovers for a high protein snack!
- See recipe notes in post for roasting squash cubes instead of halves, or in the microwave instead of the oven.
- Roast the squash seeds by tossing with a tablespoon of olive oil, salt and pepper and roasting in a 325ยฐF oven for 15 minutes, tossing half way through, until they are lightly browned and crisp!
- Enjoy! ๐
Erica says
Full of flavor and warm spices-perfect for the cool fall weather. The black beluga lentils add a fun little pop of texture! (Made us feel fancy.) Wish I had some rustic bread to dip in.
mollieinmontana says
Oh yay, I am so glad you liked this! Thank you for letting me know! Happy Fall โฅ๏ธ