The Ultimate Spiced Squash and Lentil Soup (Hearty & Healthy!)
Imagine a soup so hearty, so deeply flavorful and nourishing, that it feels like a warm, comforting hug in a bowl. That, my friends, is the wholesome, rustic magic of this Spiced Squash, Spinach, and Lentil Soup. It’s a beautiful mosaic of textures and earthy flavors—sweet, caramelized butternut squash, hearty Puy lentils, tender spinach, and the wonderful, smoky warmth of toasted cumin. This is, without a doubt, the most satisfying and soulful soup you will make this season.
I promise you, this soup is a nutritional powerhouse that tastes like a pure indulgence. It’s packed with plant-based protein, fiber, and vitamins, making it a complete meal in one pot. Finished with a bright squeeze of lemon and a cool dollop of yogurt, it’s a perfectly balanced dish that will leave you feeling satisfied and nourished from the inside out.
Get ready to discover your new favorite soup recipe, a dish that is as good for the soul as it is for the body.
Why This Will Be Your New Go-To Healthy Soup!
You are going to be completely amazed by the incredible depth of flavor in this simple, wholesome soup. It’s a winner on every level. Here’s why you have to try it:
- Deeply Flavorful and Aromatic: Roasting the butternut squash with toasted cumin seeds creates a sweet, smoky, and incredibly fragrant base that makes this soup absolutely irresistible.
- A Complete Nutritional Powerhouse: Packed with fiber-rich lentils and bulgur, protein, and vitamins from the squash and spinach, this is a complete, balanced, and incredibly nourishing meal in one bowl.
- Hearty, Thick, and Satisfying: This isn’t a thin, brothy soup. The combination of lentils, bulgur wheat, and mashed squash creates a wonderfully thick, stew-like consistency that is super satisfying.
- Simple, Rustic, and Easy to Make: Despite its complex flavor, the process is straightforward and uses simple, wholesome ingredients. It’s the perfect recipe for a cozy Sunday afternoon.
- Perfect for Meal Prep: This soup tastes even better the next day as the flavors continue to meld, making it an excellent choice for a week of healthy, delicious lunches.
Recipe Snapshot
| Prep Time | 15 minutes |
| Cook Time | 55 minutes |
| Total Time | 1 hour 10 minutes |
| Servings | 6 servings |
| Calories | 308 kcal per serving |
| Course | Main Course, Soup |
| Cuisine | Vegetarian / Healthy |
| Difficulty/Method | Easy / Stovetop & Roasting |
Your Shopping List for This Wholesome Soup
This recipe uses a wonderful mix of earthy vegetables, grains, and spices. Here’s what you’ll need:
→ For the Soup Base
- 400g butternut squash → Peeled and cut into chunks. This provides the sweet, creamy foundation.
- 2 tbsp olive oil → For roasting the squash to perfection.
- 2 tsp cumin seeds → Toasted, these add an incredible smoky depth that is essential to the dish.
- 300g Puy lentils → These small, dark lentils hold their shape beautifully and have a wonderful, peppery flavor.
- 1.5 litres vegetable stock → Use a good quality stock for the best flavor base.
- 75g bulgur wheat → Adds a lovely, slightly chewy texture and extra heartiness.
- 200g baby spinach → Chopped and stirred in at the end for freshness and nutrients.
→ For Finishing & Garnish
- 1/2 lemon → We’ll use both the zest and the juice for a final burst of brightness.
- 4 tbsp natural yogurt → A cool, creamy dollop to balance the warm spices. Use a dairy-free yogurt for a vegan version.
Let’s Get Cooking! Your Step-by-Step Guide
Ready to create the most comforting and nourishing soup? This process is so simple and rewarding.
Part 1: Roast the Squash
- Preheat the Oven: Get your oven preheating to 220°C / fan 200°C / Gas Mark 7 (that’s about 425°F).
- Toast the Cumin (Optional but Recommended!): Place the whole cumin seeds in a dry, small skillet over medium heat. Toast for 1-2 minutes, shaking the pan, until they become very fragrant. This simple step unlocks so much flavor!
- Season and Roast: In a roasting tin, toss the butternut squash chunks with the olive oil, the toasted cumin seeds, and a generous pinch of salt and pepper. Spread them in a single layer and roast for 25-30 minutes, until tender and beautifully golden brown at the edges.
Part 2: Build the Soup
- Start the Soup Base: Scoop about half of the roasted squash from the tin and place it into a large pot or Dutch oven. Add the Puy lentils and 1 litre of the vegetable stock.
- Simmer the Lentils: Bring the mixture to a boil, then reduce the heat to a gentle simmer. Cook for 35-40 minutes, until the lentils are tender.
- Add the Bulgur: For the final 10 minutes of the lentil cooking time, stir in the bulgur wheat and let it cook along with the lentils.
Part 3: Finish and Serve
- Create the Creaminess: Using the back of a wooden spoon, gently mash some of the soft-cooked squash pieces against the side of the pot. This helps to thicken the soup and create a naturally creamy texture.
- Combine and Heat Through: Stir in the remaining roasted squash, the chopped spinach, the lemon zest and juice, and the remaining 500ml of stock. Let it all heat through for a few minutes until the spinach has wilted.
- Serve: Ladle the hot, hearty soup into bowls. Top each serving with a dollop of natural yogurt and a final sprinkle of toasted cumin seeds. Enjoy!
Spiced Squash, Spinach and Lentil Soup
Ingredients
Equipment
Method
- Preheat the oven to 220C/fan 200C/gas 7 (425F). In a roasting tin, toss the squash chunks with olive oil, toasted cumin seeds, and salt and pepper. Roast for 25-30 minutes or until golden and tender.
- Scoop half of the roasted squash into a large pot. Add the lentils and 1 litre of the stock. Bring to a boil, then reduce heat and simmer for 35-40 minutes until lentils are tender.
- Add the bulgar wheat to the pot for the final 10 minutes of the simmering time.
- Using a wooden spoon, mash some of the soft squash pieces against the side of the pot to thicken the soup.
- Stir the remaining roasted squash, chopped spinach, lemon zest and juice, and the remaining 500ml of stock into the soup. Heat through until the spinach is wilted.
- Serve hot with a dollop of yogurt and an extra sprinkle of toasted cumin seeds.
Notes
WiseRecipes’ Top Tips for the Best Lentil Soup
These simple secrets will elevate your soup from delicious to unforgettable.
- Roast the Squash First. Don’t be tempted to just boil the squash in the soup. Roasting it with cumin is the most crucial step for flavor development. It caramelizes the natural sugars in the squash, making it intensely sweet and infusing the whole dish with a smoky, roasted depth.
- Toast Your Cumin Seeds. It takes only two minutes in a dry pan, but toasting whole cumin seeds before using them is a game-changer. It awakens their essential oils, making their flavor profoundly more aromatic, nutty, and smoky.
- Mash the Squash for Texture. The simple trick of mashing some of the cooked squash against the side of the pot is what gives this soup its wonderful, hearty body without adding any cream or thickeners. It creates a beautifully rustic and thick consistency.
- Don’t Forget the Final Squeeze of Lemon. The lemon juice and zest stirred in at the end might seem like a small detail, but they are essential. The bright acidity cuts through the richness and earthiness of the lentils and squash, making all the flavors pop.
- Use Puy Lentils if You Can. While other lentils will work, French Puy lentils are fantastic here because they hold their shape well when cooked, providing a pleasant, firm texture rather than turning to mush.
Keep It Fresh! Storing Your Leftovers
This soup is a meal prep superstar and tastes even better the next day!
- Refrigerator: Store leftover soup in an airtight container in the refrigerator for up to 5 days. The bulgur wheat and lentils will continue to absorb liquid, so the soup will become even thicker.
- Reheating: To reheat, simply warm the soup in a saucepan over medium heat. You may want to add a splash of water or vegetable stock to loosen it to your desired consistency. Store the yogurt separately and add it fresh to each serving.
FAQs: Your Hearty Soup Questions, Answered!
Can I make this recipe vegan?
Yes, absolutely! The soup itself is already vegan. Simply swap the natural yogurt topping for your favorite plain, unsweetened dairy-free yogurt (like coconut or soy) to make the entire dish vegan.
Can I use a different type of lentil or grain?
Of course. If you can’t find Puy lentils, regular brown or green lentils will work well; just be aware they may break down a bit more. For the grain, you could substitute the bulgur wheat with quinoa, pearl barley, or farro. Just adjust the cooking time according to the package directions for your chosen grain.
Can I make this soup in a slow cooker?
You can, but you’ll still want to roast the squash separately for the best flavor. After roasting, you can add all the soup ingredients (except the spinach and lemon) to a slow cooker and cook on low for 4-6 hours, or until the lentils are tender. Stir in the spinach and lemon at the end.
Can I use pre-cut butternut squash?
Yes! Using pre-peeled and pre-cut butternut squash from the grocery store is a fantastic time-saver for this recipe. It makes the prep work incredibly fast.
Final Thoughts: A Bowl of Wholesome Goodness
There is nothing quite like a hearty, homemade soup to soothe the soul and nourish the body. This Spiced Squash, Spinach, and Lentil Soup is a true celebration of wholesome, plant-based ingredients, creating a dish that is deeply satisfying and bursting with flavor. It’s a simple, rewarding recipe that I know will become a staple in your cozy cooking repertoire. Happy cooking!
