Butternut Squash Red & Pepper Soup

Ingredients

• 10 ml (2 teaspoons)olive oil
• 1yellow or brown onion, diced
• 4 clovesgarlic, minced
• 600 g (21 oz)butternut squash, cubed
• 2red bell peppers, diced
• 5 ml (1 teaspoon)ground cumin
• 2.5 ml (1/2 teaspoon)garam masala
• 60 g (1/4 cup)natural peanut butter
• 950 ml (4 cups)vegetable broth
• 190 g (1 cup)red lentils, rinsed and sorted
• 15–30 ml (1–2 tablespoons)apple cider vinegar
• to tastesalt and black pepper

Instructions

1. 1

   Soften the aromatics

   Heat the oil in a large pot over medium-high heat. Add the onion and garlic and sauté for 3–4 minutes, until softened.

2. 2

   Add soup ingredients

   Stir in the butternut squash, red peppers, spices, rinsed lentils, broth and peanut butter. Season with salt and pepper.

3. 3

   Simmer until tender

   Bring the soup to a boil, then cover the pot, lower the heat and simmer for 25 minutes, until the lentils are tender.

4. 4

   Blend half

   Use a stick blender to blend about half the soup, or transfer 2–3 cups to a blender and blend until smooth. If using a jug blender, secure the lid and start at low speed to limit splashes.

5. 5

   Stir in vinegar

   Return the blended soup to the pot if needed, add a splash of vinegar and stir to combine.

6. 6

   Taste and serve

   Taste and adjust the seasoning as needed. Serve as it is or topped with yogurt and fresh parsley or cilantro.

What is butternut squash and red pepper soup?

This is a hearty, American-style one-pot soup built around squash, peppers and lentils. Its combination of creamy peanut butter and warming spices gives the broth a rich, savoury character.

The recipe’s appeal is in the contrast: blending only part of the pot thickens the soup while leaving lentils and vegetables to give each spoonful texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 387 calories, 19g protein, 50g carbs, 11g fat.

The squash, lentils and broth contribute most of the carbohydrates, while the peanut butter and olive oil provide much of the fat. Lentils and peanut butter also supply protein. Pair a serving with a fresh salad or extra non-starchy vegetables for a balanced plate.

The ingredients that build flavour

Aromatics: Onion and garlic are softened first, making a savoury base for the squash, peppers and spices.

Peanut butter: Natural peanut butter brings a nutty richness and helps give the broth a fuller body. Stir it in thoroughly so it disperses through the soup.

Lentils: Red lentils cook in the broth and contribute substance. Rinsing and sorting them before adding helps remove any debris.

Getting the simmer right

After bringing the pot to a boil, reduce the heat to low and keep it covered for the 25-minute simmer. A gentle simmer cooks the lentils and squash without letting the bottom catch.

Check that the lentils are tender before blending. If they still feel firm, continue cooking until they soften.

Blending for a creamy texture

Partial blending: Blend roughly half the soup, then stir it back through the unblended portion. This thickens the broth but keeps some vegetable and lentil pieces intact.

Blender safety: Hot soup can splash, so secure the lid and begin at low speed when using a jug blender. An immersion blender lets you blend directly in the pot.

Balancing the seasoning

Vinegar: Add a splash after blending and taste before adding more. Its acidity helps balance the soup’s sweet squash and rich peanut butter.

Salt and pepper: Season to taste, then check again at the end. The broth’s saltiness can vary, so it is useful to adjust after the ingredients have cooked together.

Serving the soup

Serve it hot on its own or with a topping of yogurt and fresh parsley or cilantro, as suggested in the method. The herbs add freshness, while yogurt gives the bowl a cool, creamy contrast.

For a larger meal, serve with bread for dipping or a simple salad alongside.

Recipe notes & tips

• Cut the squash into evenly sized cubes so the pieces cook at a similar rate.
• Rinse and sort the lentils before adding them to the pot.
• Stir well after adding peanut butter to help it mix into the broth.
• Keep the heat low once the soup reaches a boil to prevent it sticking.
• Blend only about half the soup if you want to retain plenty of texture.
• Add the vinegar a little at a time, tasting as you go.

Variations

• Adjust the spice: Add a little more cumin or garam masala for a stronger spice flavour.
• Change the herbs: Finish with parsley or cilantro, following the serving suggestion.
• Add a creamy topping: Spoon yogurt over each bowl just before serving.
• Make it smoother: Blend more of the soup for a silkier consistency.
• Keep it chunky: Blend less than half if you prefer more pieces of squash and pepper.

Common mistakes to avoid

• Skipping the lentil check: Simmer for longer if the lentils are not yet tender before blending.
• Boiling too vigorously: Lower the heat after boiling so the soup simmers gently and is less likely to catch.
• Blending all of it by default: Blend about half to keep the recipe’s mix of smooth broth and texture.
• Starting a jug blender at high speed: Secure the lid and begin slowly to help prevent hot splashes.
• Adding all the vinegar at once: Start with a splash, taste, and add more if needed.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; add a little water or broth if the soup has thickened.

Frequently asked questions