Here is a hearty soup that will bring a smile to your face this harvest season. Not only is it creamy and rich full of flavor, it is packed with nutrients,  particularly Beta Carotene, which in vital to your health.  I blended in red lentils to give this soup more fiber and protein to make it a more substantial as a meal.

Beta Carotene is responsible for giving butternut squash its orange color.  It is a powerful antioxidant to help protect cells from damaging effects of free radicals, which cause oxidative cell damage.  Best food sources also include yams, apricots carrots, bell peppers and cantaloupe.  Dark green vegetables like spinach and broccoli are also good sources even though not orange.


Olive oil for drizzling pan

1 medium Onion, chopped

3 Cloves of Garlic, pressed

1 Butternut Squash

1 cup red Lentils

2 quarts Veggie Broth – or chicken broth

1 tsp. real Sea Salt

Fresh Ground Peppercorn

½ tsp. Turmeric

½ tsp. Coriander

½ tsp. Cumin

At the end

1 TBS Honey

1 TBS Lemon Juice


  • Cut squash into 1” pieces, discard stringy seed part – set aside.
  • Rinse the lentils – set aside.
  • Heat large pot and drizzle with olive oil, add onions, cook on medium heat for 2 minutes. Add garlic, cook for one more minute – stirring frequently.
  • Add lentils, squash, broth, and spices. Mix well.
  • Bring to a boil then cover and simmer for about half an hour to 45 minutes – until everything in the pot is tender.
  • I use an immersion blender and blend all ingredients right into the pot. If you don’t have an immersion blender, then let the soup cool a little and blend in batches with a regular blender.  You can always add a little more broth if needed.
  • Add honey and lemon juice.
  • Optional – top with feta cheese crumbles and toasted pumpkin seeds


This makes a great “make-ahead” soup to warm things up this holiday season.  I plan to serve it on Thanksgiving Day before our main meal. It also freezes well too.

Be blessed in whole health.

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