top down view of healthy vegan butternut squash and red lentil soup in a white bowl with items surrounding.

5 from 9 reviews

Rich in protein and lightly flavored with sage, this one pot soup is so healthy, easy and simple! Can be made a day or two ahead and reheated as needed.


  • 2 tablespoons olive oil or 1/4 cup water (for water saute)
  • 1 medium yellow onion, diced
  • 3 lb. butternut squash, cubed 3/4 inch (about 68 cups)
  • 1 1/2 cups red lentils
  • 2 teaspoons dried sage or 2 tablespoons fresh minced
  • 7 cups vegetable broth
  • mineral salt & white or fresh cracked pepper, to taste


Cube Squash: Slice off the very top and bottom, discard. Using a vegetable peeler, remove the hard outer skin. Cut the butternut squash in half, remove seeds and cut squash into 1/2″ cubes (the smaller the cubes are the quicker they will cook).

Saute: In a large dutch oven or stock pot, heat oil/water over medium high heat, add onions and saute for about 5 minutes, or until soft. Add sage and squash and cook 3 minutes more, stirring occasionally.

Simmer: Add lentils, broth and salt & pepper, bring to a boil, cover, reduce heat to low and simmer for about 30 minutes, until squash is fork tender and lentils are soft.

Puree: Once ready and slightly cooled, puree soup using your preferred method. Use an immersion blender and puree soup right in the pot until desired consistency. Or you can puree in your blender or food processor, this method may take two or three batches to complete. Add extra liquids as needed for desired thickness.

Serve: Ladle into individual serving bowls and top with pine nuts and chopped sage if you like, fresh cracked pepper would also be great.

Serves 4 – 6

Store: Leftovers can be stored in the refrigerator for up to 5 – 6 days. To keep longer, store in the freezer for up to 2 – 3 months. Let thaw before reheating. Reheat on the stovetop over low until warmed through.


I used Better Than Bouillon paste, about 2 teaspoons with 7 cups of water. I find that’s plenty of flavor and my soup was great. If not using vegetable broth, I might suggest adding a 1 teaspoon or so each of garlic powder and onion powder, and maybe a smidge of coriander to bring some extra flavors to the soup.

Add in chopped carrots, about 2 large, if you like.

You may just as well enjoy this soup without blending. Or you may like to use a potato masher instead, this will add some creaminess while still leaving some chunkiness.

Only red lentils will work with this recipe. For one, the color would be altered making it look muddied. Secondly, other lentils take longer to cook. If you can’t find red lentils at your local grocery store, try ordering them online.

Try using this as a pasta sauce or serve with a serving of rice.

This can be made a day or two ahead and reheated when ready to serve.

Instead of sage, try using 1 teaspoon each dried ginger, turmeric and coriander (a reader recommendation).

Nutritional values are estimates only. See our full nutrition disclosure here.