Roasted butternut squash and carrot soup
Written by:
07 Oct 2026
A creamy, comforting roasted veg soup with lentils, Greek yoghurt and crunchy pumpkin seeds.
Low calorie
Vegetarian
Roasted butternut squash and carrot soup
Prep: 15 mins
Cook: 50 mins
Medium
Serves 4
360
kcals
16g
Protein
11g
Fibre
A creamy, comforting roasted veg soup with lentils, Greek yoghurt and crunchy pumpkin seeds.
Ingredients
Serves 4
Medium butternut squash, peeled, deseeded and cubed
1
Medium carrots, peeled and chopped
3
Onion, chopped
1
Garlic cloves, crushed
2
Olive oil
2 tbsp
Ground cumin or smoked paprika
1 tsp
Dried red lentils, rinsed
100 g
Vegetable stock cube
1
Boiling water
1 l
Salt and black pepper
Pumpkin seeds (to top)
1 tbsp
Olive oil (to top)
1 tsp
Greek yoghurt (to top)
1 tbsp
Method - Cook
- Heat the oven to 200°C (180°C fan). Toss the squash and carrots on a large tray with 1 tbsp olive oil, salt and pepper. Roast for 35 minutes until soft and golden at the edges.
- While that roasts, heat the remaining 1 tbsp oil in a large pot over a medium heat. Soften the onion for 5 minutes, then add the garlic and cumin or paprika and cook for 1 minute.
- Add the rinsed lentils, crumble in the stock cube and pour in the boiling water. Simmer for 15 minutes until the lentils are soft.
- Blitz with a stick blender until completely smooth. Add a splash of water if it's too thick, and season to taste.
- Ladle into bowls and top each with a spoonful of Greek yoghurt, a sprinkle of pumpkin seeds and a teaspoon of olive oil.
Tips:
- It keeps in the fridge for 4 days and freezes well for up to 3 months (add the yoghurt and seeds fresh).
- For extra protein, use a higher-protein Greek yoghurt or add a little more to each bowl.
How to make roasted butternut squash and carrot soup
Follow along step by step to turn roasted butternut squash, carrots and red lentils into a smooth, warming soup, finished with creamy Greek yoghurt and crunchy pumpkin seeds.
