Butternut Squash Soup

Butternut Squash Soup (from T. Colin Campbell Center for Nutrition Studies)

Here is the perfect Fall soup! It includes potatoes and red lentils to make this soup more filling. This recipe can be made on the stove top or in an instant pot.


  • 2 small onions, chopped (or 4 tbsp onion flakes)
  • 4 garlic cloves, minced (or 2 tsp granulated garlic)
  • 2-cm piece of ginger root (or 1 tsp ginger powder)
  • 1 tsp turmeric
  • 1 butternut squash, peeled and chopped (6 cups cubed)
  • 1 sweet potato, chopped
  • 2 small potatos, chopped
  • 1/2 cup red lentils, rinsed and drained
  • Black pepper & smoked paprika, to taste

Stove Top Directions:

  1. If using fresh onion, garlic, and ginger, saute them in a pot for about 5 minutes.
  2. Add turmeric, butternut squash, potatoes, and red lentils to the pot.
  3. Fill the pot with water (or vegetable broth)– just a bit above the vegetables.
  4. Bring to boil and simmer for 17-20 minutes until the lentils are soft.
  5. Purée with immersion blender and add boiled water if the soup is too thick.
  6. Add black pepper & smoked paprika if desired.

Instant Pot Directions:

  1. Add all ingredients into the instant pot. Set to cook on manual  for 10 minutes with natural release. Use an immersion blender to blend to desired consistency. Add black pepper & smoked paprika if desired.


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