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As the temperatures begin to cool, few things are more comforting than a warm bowl of homemade soup. This Creamy Orange Lentil, Butternut Squash & Sage Soup combines simple pantry ingredients with seasonal produce to create a velvety, satisfying meal that’s packed with flavor.
Orange lentils break down beautifully while cooking, creating a naturally creamy texture without the need for dairy. Paired with roasted butternut squash and fragrant sage, this nourishing soup is perfect for cozy lunches, easy weeknight dinners, and fall meal prep.
I originally created this recipe for an Autumn Colors recipe collaboration where participants were challenged to cook with a color that represents the season. I chose orange, inspired by vibrant squash, changing leaves, and the warm comfort foods that make autumn so special.
Creamy Orange Lentil, Butternut Squash & Sage Soup
Ingredients
- 1 tbsp olive oil
- 1 medium onion diced
- 3 garlic cloves minced
- 1 tsp dried sage
- ½ tsp dried thyme
- ½ tsp smoked paprika
- 3 cups butternut squash peeled and cubed
- 1 cup orange lentils rinsed
- 4 cups vegetable broth plus more if needed
- Salt and freshly ground black pepper to taste
- Optional Garnishes:
- Toasted pumpkin seeds
- Crispy sage leaves
- Chopped parsley
- Sprinkle of smoked paprika
Instructions
- Preheat oven to 425°F (220°C).
- Arrange the butternut squash on a baking sheet and roast for 25-30 minutes until tender and lightly caramelized.
- Meanwhile, heat olive oil in a large soup pot over medium heat.
- Add onion and cook for 5 minutes until softened.
- Stir in garlic, sage, thyme, and smoked paprika. Cook for 30 seconds until fragrant.
- Add the roasted squash, orange lentils, and vegetable broth.
- Bring to a boil, then reduce heat and simmer for 20-25 minutes until the lentils are very soft.
- Blend until completely smooth using an immersion blender or countertop blender.
- Add additional broth if needed to achieve your desired consistency.
- Season with salt and pepper to taste.
- Serve warm with toasted pumpkin seeds or crispy sage leaves.
Notes
Nutrition Information
Per Serving (Approximate)- Calories: 175
- Protein: 8 g
- Carbohydrates: 29 g
- Fiber: 8 g
- Sugars: 4 g
- Fat: 4 g
- Saturated Fat: 0.5 g
- Sodium: 420 mg (varies by broth)
- Potassium: 650 mg
- Iron: 3 mg
- Vitamin A: 140% DV
- Vitamin C: 25% DV
What Makes Orange Lentils Perfect for Soup?
Orange lentils cook much faster than green or brown lentils and naturally soften into a smooth consistency. This means you can achieve a rich, creamy soup without adding cream or thickeners.
The Flavor Pairing of Squash and Sage
Sage has long been paired with winter squash because its earthy, slightly peppery flavor balances the squash’s natural sweetness. The combination is a classic for good reason.
Why Roast the Squash First?
Roasting concentrates the squash’s flavor and encourages caramelization, adding depth and natural sweetness that you simply don’t get from boiling alone.
Storage Tips
- Refrigerate for up to 4 days.
- Freeze for up to 3 months.
- Thaw overnight in the refrigerator and reheat gently on the stovetop
From My Garden to the Soup Pot
One of my favorite herbs to grow is sage. It’s hardy, productive, and often still thriving when many other garden herbs have slowed down for the season. With an abundance of fresh sage in the garden, this soup became the perfect way to bring one of my favorite homegrown ingredients to the table.
Why You’ll Love This Recipe
• Naturally creamy without adding cream
• Budget-friendly and made with simple ingredients
• High in plant-based protein and fiber
• Perfect for meal prep and freezing
• Easy enough for weeknights yet elegant enough for guests
Benefits of Butternut Squash
Butternut squash is rich in vitamin A and adds natural sweetness and creaminess to recipes. Roasting before adding it to the soup deepens the flavor and creates subtle caramelized notes that make the finished soup even more delicious.
Ways to Customize This Soup
Try one of these variations:
• Add roasted carrots for extra sweetness
• Stir in a pinch of cayenne for heat
• Top with homemade croutons
• Garnish with toasted pumpkin seeds for crunch
• Drizzle with herb-infused olive oil before serving
What Makes This Soup So Creamy?
The secret is the combination of orange lentils and roasted butternut squash. As the lentils cook, they soften and naturally thicken the broth, while the squash blends into a smooth, velvety puree. Together they create a luxurious texture without any dairy.
What to Serve with This Soup
This soup pairs beautifully with:
• Warm sourdough bread
• Rustic whole-grain rolls
• Grilled cheese sandwiches
• A simple arugula salad
• Roasted chickpeas for a protein-packed topping
