Honeynut Squash Red Lentil Soup
This honeynut squash red lentil soup is layered with fun textures to make it extra hearty and satisfying. Easy to make and packed with plant based protein.
Soup on its own is great, but if you really want it to be a meal we have to add to it. And for me, layering is the best way to go about it. That is why I am especially in love with this honeynut squash red lentil soup because the toppings are everything. Fresh crisp and lemony brussels slaw and crispy salty pita chips really help to elevate everything I love about this soup.
Why You’ll Love This Honeynut Squash Red Lentil Soup
- High in plant-protein. Lentils provide 18 grams of protein per cup cooked. This in combination with the fiber in lentils makes this a very filling and satisfying meal.
- Easy to make. A very straightforward soup that is still big on flavor. The toppings are also very easy to make as well and truly help further develop the complexity of flavors in this soup.
- Budget-friendly. Red lentils and winter squash are incredibly cheap ingredients to use in the fall in the US.
Key Ingredients and Substitutions
- Honeynut Squash: This variety of squash is move available in the fall. It is smaller and slightly sweeter than regular butternut squash. If you can’t find it, try this recipe with a small butternut squash instead (you will likely just need about 1/2 of 1).
- Lentils: I used red lentils because as they cook they will break down a little give this soup the best texture. They cook very fast and technically do not need any soaking (you can soak for 2-4 hours to help aid digestion.
- Tomatoes: I used plum tomatoes, but you can also use vine ripen tomatoes as well.
- Onions: I used both a yellow onion and shallot. Feel free to use just onion or swap the shallot for some cleaned leeks.
- Garlic: I love using a lot of garlic. I used 5 large cloves, but adjust based on your own presence, using more or less as needed.
- Spices: I used coriander and cumin for the soup base and a sprinkle of za’atar to top the soup after cooking.
- Vegetable Broth: Use your favorite good quality vegetable broth. Personally, I like to use Better Than Bouillon and dissolve it in water to make my vegetable broth.
- Pita Chips: I like to bake my own with leftover pita. However, make it easier by buying a bag of pita chips instead.
- Brussels Sprouts: By slicing them really thin, we get a really great slaw base. Feel free to swap for pre-shredded brussels sprouts or shredded cabbage.
- Cilantro: I love this mixed with fresh herbs. If not a fan of cilantro, try this with some fresh dill or parsley instead.
How to Make Honeynut Squash Red Lentil Soup
Preheat the oven to 425F. Place the squash cut side up on a parchment lined baking tray and drizzle with 1 tablespoon oil and sprinkle with a generous pinch of salt. Evenly coat the flesh with the oil then place each half cut side down on top of 3 sprigs of thyme. Bake the squash in the oven on the bottom rack for 25 minutes or until completely soft.
While the squash cooks, prepare the vegetables and start the soup base. Heat a large pot over medium low heat then add the remaining oil. When the oil is hot, add the onions and shallots with a generous pinch of salt and sauté until translucent, 3-4 minutes.
Add the garlic and sauté again until fragrant, about 1 minute. Stir in the diced tomatoes along with another pinch of salt, the coriander, and cumin and continue stirring occasionally until the tomatoes begin to breakdown, about 4-5 minutes.
When the squash is safe to handle, scoop out the flesh and add it to the pot along with the lentils and vegetable broth. Remove the leaves from the remaining thyme stems and add to the soup.
Bring the whole pot to a boil, cover, then reduce the heat to a simmer. Allow the soup to simmer for 20 minutes, stirring occasionally.
To a mixing bowl add the brussels sprouts, herbs, scallion, lemon, oil and a pinch of salt and pepper. Use your hands to rub the ingredients together until the brussels sprouts have softened significantly.
Portion your soup, then top with some of the slaw, baked pita chips and sprinkle of za’atar then enjoy.
Expert Tips
- Stir the soup occasionally as it simmers. This will help prevent the lentils from burning or sticking to the bottom of the pan.
- Swap the squash for a different winter squash. Just note, you need about 1 cup of cooked squash for the recipe.
- Massage your sprouts. Rubbing the oil, salt and lemon into the sprouts will help them to soften and make them more enjoyable to eat.
- Toppings are recommended, but optional. I find the toppings designed for this soup make it extra hearty and delicious. However, they are not required. The soup base is delicious on its own and can be enjoyed as is or with a side salad or sandwich of your choice.
- Adjust the consistency. This soup will continue to thicken a little more as it cools. When reheating, feel free to adjust with extra water or vegetable broth to get it at the consistency you love.
Frequently Asked Questions
Red lentils cook quick even without soaking. However, if you struggle with digesting beans, it may be in your best interest to pre-soak your lentils prior to making this dish. Rinse the lentils, place in a bowl and cover completely with water. Allow the lentils to soak for 2-4 hours prior to cooking. Discard the water and rinse the lentils again to help remove some of the starches that can lead to gas a bloating. This methods works especially well with other beans, however, I do recommend soaking them longer as their size requires a longer soaking time. If soaking, cut the simmer time of the soup by 5 minutes.
The soup base and the brussels sprout slaw are all naturally gluten-free. To swap the crispy pita topping, swap for a gluten-free pita instead. Simple Mills make a great pita chip option.
Yes! You can try this soup with butternut squash, acorn squash, or even kabocha squash. Do note that changing the type of squash will mildly impact the flavor. Honeynut squash is naturally a little sweeter than a lot of other winter squash, so feel free to adjust any ingredients based on your own preference. You will also need to adjust the cooking time based on the size of your squash. Regardless of the squash used, once baked and soft, measure out about a cup of squash to add to the soup.
Yes! Place cooled leftovers in an airtight container and store in the fridge for up to 5 days. This can also be frozen and placed in the freezer for up to 3 months. You can make defrosting and portioning easier by freezing the soup in smaller portions. The slaw can be stored separately in an airtight container in the fridge for up to 4 days.
How to Serve
My only issue with soups is that I find it difficult to enjoy them as a full meal on their own. For me, I need more heartiness to fill me and the best way to do that with soup is to add a few layers of texture. I added 2 different elements to top this soup with.
- Crispy Baked Pita Chips: I made my own using some leftover pita bread I had. You can absolutely use store bought varieties to save time and if you need a gluten-free option try Simple Mills Pita Chips for a topping.
- Extra Veggies: There’s something to be said of a nice contrast in textures to pair well with a warm and cozy soup. I love making slaw, so I opted for a simple brussels sprout slaw made using lemon, herbs and spring onion. Rub the ingredients together with your hands to help improve the texture and digestion of these vegetables.
More Hearty Soups to Try
- Roasted Butternut Squash Gnocchi Soup
- Charred Cauliflower Sweet Potato Soup
- Gochujang Peanut Noodle Soup
- Lemony White Bean Potato Soup
- Vegan Split Pea Soup
Honeynut Squash Red Lentil Soup
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4–6 servings 1x
- Category: Soup
- Method: Stove Top
- Cuisine: American
- Diet: Vegan
Description
This honeynut squash red lentil soup is layered with fun textures to make it extra hearty and satisfying. Easy to make and packed with plant based protein.
Ingredients
Lentil Soup
- 1 honeynut squash, cut in half lengthwise and seeds scooped out
- 2 tbsp avocado oil
- 12 sprigs fresh thyme
- 1 medium yellow onion, diced
- 1 shallot, diced
- 5–6 cloves garlic, grated or minced
- 2 plum tomatoes, diced
- 1/2 tsp ground coriander
- 1/2 tsp ground cumin
- 1 cup dry red lentils, rinsed
- 5 cups vegetable broth
- Kosher salt
Brussels Slaw & Toppings
- 8 brussels sprouts, thinly sliced
- 1 scallion, thinly sliced
- 1/4 cup parsley or cilantro, minced
- Zest of 1 lemon
- Juice of half a lemon
- 2 tsp extra virgin olive oil
- Store bought or Homemade Baked Pita Chips
- Za’atar for topping
Instructions
- Preheat the oven to 425F. Place the squash cut side up on a parchment lined baking tray and drizzle with 1 tablespoon oil and sprinkle with a generous pinch of salt. Evenly coat the flesh with the oil then place each half cut side down on top of 3 sprigs of thyme. Bake the squash in the oven on the bottom rack for 25 minutes or until completely soft.
- While the squash cooks, prepare the vegetables and start the soup base. Heat a large pot over medium low heat then add the remaining oil. When the oil is hot, add the onions and shallots with a generous pinch of salt and sauté until translucent, 3-4 minutes.
- Add the garlic and sauté again until fragrant, about 1 minute. Stir in the diced tomatoes along with another pinch of salt, the coriander, and cumin and continue stirring occasionally until the tomatoes begin to breakdown, about 4-5 minutes.
- When the squash is safe to handle, scoop out the flesh and add it to the pot along with the lentils and vegetable broth. Remove the leaves from the remaining thyme stems and add to the soup.
- Bring the whole pot to a boil, cover, then reduce the heat to a simmer. Allow the soup to simmer for 20 minutes, stirring occasionally.
- To a mixing bowl add the brussels sprouts, herbs, scallion, lemon, oil and a pinch of salt and pepper. Use your hands to rub the ingredients together until the brussels sprouts have softened significantly.
- Portion your soup, then top with some of the slaw, baked pita chips and sprinkle of za’atar then enjoy.
Notes
Stir the soup occasionally as it simmers. This will help prevent the lentils from burning or sticking to the bottom of the pan.
Swap the squash for a different winter squash. Just note, you need about 1 cup of cooked squash for the recipe.
Massage your sprouts. Rubbing the oil, salt and lemon into the sprouts will help them to soften and make them more enjoyable to eat.
Toppings are recommended, but optional. I find the toppings designed for this soup make it extra hearty and delicious. However, they are not required. The soup base is delicious on its own and can be enjoyed as is or with a side salad or sandwich of your choice.
Adjust the consistency. This soup will continue to thicken a little more as it cools. When reheating, feel free to adjust with extra water or vegetable broth to get it at the consistency you love.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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