This tomato, lentil and butternut squash soup is simple, nutritious and delicious! It couldn’t be easier to make and ticks all the boxes, naturally gluten-free and vegan with a good amount of protein (from the lentils) and minimal ingredients. You can even trick your kids into eating lentils and squash by calling it plain tomato soup (they’ll never know)! Pop all the ingredients in the pan and then go and bath your kids and help them with their homework, knowing your food will be ready once you’re done.
My kids love tomato soup so one day I decided to sneak in some squash and lentils too. (They are not fans of either of these!). Great news… no-one noticed and they all ate it up without any fuss! So, in an effort to get a little more goodness into them, this is now our family tomato soup.
For a kick of chilli heat in the parents servings, add a dollop of spicy zhoug sauce or chilli oil.
This soup is a pretty balanced meal with protein from the lentils, and a range of vitamins, minerals and important antioxidants from the tomato and squash. Did you know that squash is a rich source of beta-carotene (vitamin A) and is also high in vitamin C and many other minerals?
- Olive oil – just for sautéing the onion and garlic so I wouldn’t use the really good extra virgin olive oil here (it has a lower smoke point than the more refined version).
- Onion and garlic – for depth of flavour.
- Butternut Squash or Pumpkin – you can either use fresh butternut squash or pumpkin or frozen is fine too. I usually keep frozen Hokkaido pumpkin cubes in the freezer as they’re so useful for last minute cooking! Alternatively, you can use the ready chopped ones that you sometimes find in the fresh prepared vegetable section of the supermarket.
- Tinned Tomatoes and Passata – great store-cupboard staples! Try to use the best quality you can find as this will really affect the flavour. There is a huge difference in flavours between different brands! If you don't have one or the other of these, just double up on the one you do have. I like a mix as the passata isn't quite as bitter as the tinned tomatoes so it gives a good balance to have the two.
- Red Lentils – these are cheap as chips and another great store-cupboard standby! They cook easily and are an easy way to add protein to soups because, unlike other lentils that hold their shape, these red lentils sort of disintegrate as they cook.
- Vegetable Stock – whichever stock you usually use. Just check the label to see if it’s vegan. Sometimes they add milk or lactose for whatever reason! I like the marigold vegetable bouillon.
- Seasonings – Italian herb seasoning, maple syrup, salt and pepper – as with most dishes involving tomatoes, I’ve used a tiny bit of maple syrup to balance out the flavours in the tomatoes.
Please see the printable recipe card at the bottom of this post for full list of ingredients and their quantities.
This tomato, lentil and squash soup is so easy!
- Sauté the onion and garlic for a few minutes.
- Add all the rest of the ingredients to the pan and simmer with the lid on for 40 minutes until soft.
- Decide whether to serve as it is or blitz in the blender for a velvety smooth soup.
This is a summary only. Please see the printable recipe card at the bottom of this page for full detailed instructions. Thermomix instructions are also included in the recipe card.
There are so many garnish options but here are a few ideas for you:
- A drizzle of truffle oil and some chopped herbs (parsley or chives would work well);
- A swirl of vegan cream, coconut cream or cashew cream and black pepper;
- Croutons and some chopped herbs (see this broccoli and almond soup recipe for full instructions of how to make homemade croutons!);
Making ahead, Storage and Leftovers
As with all soups, this is a great one to make ahead and use on another day. It will keep in a sealed container for up to 3 days in the fridge or up to 6 months in the freezer. When you’re ready to eat it, just re-heat gently in a pan (or in the microwave) until warm.
Yes of course! The Thermomix is an ace soup maker! I've put thermomix instructions on the recipe card for those that want to use it instead.
Up to 3 days in the fridge or 6 months in the freezer.
Since all hobs are slightly different, you may find that even on its lowest setting, it simmered a little too ferociously and all the liquid has gone. That's fine, just thin it down with extra vegetable stock until it is the consistency you like.
📖 Recipe 📖
Tomato, Lentil and Squash Soup
- 1 tablespoon olive oil
- 1 onion, chopped
- 4 garlic cloves, sliced
- 800 ml vegetable stock
- 1 x 400g tin tomatoes
- 400 g passata
- 350 g butternut squash or pumpkin, diced
- 80 g dried red lentils
- 1 teaspoon Italian herb seasoning, (or dried thyme or oregano)
- ½ teaspoon maple syrup
- ½ teaspoon salt
- Gently sauté the onion and garlic in the olive oil on a low heat for around 5-10 minutes until soft and transparent. (TM Instructions: whizz olive oil, quartered onion & sliced garlic for 3 secs. / sp. 5, then scrape down and set to 6 mins / 120°C / sp. stir.)1 tablespoon olive oil, 1 onion, 4 garlic cloves
- Then add the rest of the ingredients. Stir well and bring to the boil. Then turn the heat down to low, put the lid on and simmer gently for 40 minutes until the lentils are soft.(TM Instructions: add rest of the ingredients and set to 40 mins / 100°C / sp. 2)800 ml vegetable stock, 1 x 400g tin tomatoes, 400 g passata, 350 g butternut squash or pumpkin, 80 g dried red lentils, 1 teaspoon Italian herb seasoning, ½ teaspoon maple syrup, ½ teaspoon salt
- Taste and season with salt and pepper as necessary. Serve as it is or whizz it up in a blender (or with a stick blender) to make a smooth soup.(TM Instructions: 30 secs / sp. 10)
- Garnish with croutons, chopped herbs and perhaps a little cayenne pepper sprinkled on top.
- Toppings for garnish:
- A swirl of vegan cream / coconut cream / cashew cream
- Chopped herbs
- Cayenne pepper
- Fry the onions for 5 minutes on a higher heat if you’re in a rush – it will just mean that you get a caramelised sweet onion flavour rather than a gentler soft onion flavour without caramelisation.
Did you make this recipe? Please leave a ⭐ star rating ⭐ on the recipe card!
More Soup Recipes
If you like this recipe, you may like these other delicious vegan and gluten-free soup recipes too: