Recipe: Butternut Squash & Lentil Soup

It’s harvest time! Here is a recipe that takes advantage of freshly picked produce, grown locally: butternut squash and lentil soup. For more great recipes visit

Butternut squash and lentil soup

Serves 6 to 8


2 tsp (10 mL) extra virgin olive oil

1 cup (250 mL) chopped onions

1 large garlic clove, minced

1/2 cup (125 mL) chopped carrots

1/2 cup (125 mL) chopped celery

6 cups (1.5 L) sodium-reduced vegetable or chicken broth

3 cups (750 mL) chopped butternut squash (about 1 ½-lb (750g) before peeling and seeding)

1 cup (250 mL) brown or green lentils, picked over and rinsed

2 medium ripe tomatoes, chopped

2 tbsp (25 mL) fresh lemon juice

1 tbsp (15 mL) mild curry (paste)

1 bay leaf

Salt and freshly ground pepper, to taste


Heat oil in a large saucepan over medium-low heat; add onion and garlic and sauté until soft, about 8 minutes. Add carrots, celery and squash and continue to sauté, another 10 minutes. Add remaining ingredients to saucepan; bring to a boil. Reduce heat and simmer until vegetables and lentils are tender, stirring occasionally, about 55 to 60 minutes. Discard bay leaf. Thin soup with additional broth, if desired. Season to taste with salt* and pepper. Ladle soup into bowls and serve.

* The Heart and Stroke Foundation suggests Canadians use no more than 1 tsp (5 mL) of salt a day.

Nutritional information per serving

Calories: 166

Protein: 10 g

Fat: 3 g

Saturated fat: 1 g

Carbohydrate: 28 g

Dietary fibre: 11 g

Dietary cholesterol: 3 mg

Sodium: 120 mg

Potassium: 621 mg

From The Enlightened Eater’s Whole Foods Guide (Viking Canada) by ©Rosie Schwartz