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Carrot Lentil Squash Soup
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5 from 7 votes

Carrot, Lentil & Squash Soup with Walnut Croutons

Prep Time20 mins
Cook Time50 mins
Total Time1 hr 10 mins
Course: Soup
Servings: 6


For the Soup

  • 1 tablespoon coconut oil
  • 2 cups diced yellow onion (about 1 medium onion)
  • 4 cups low-sodium vegetable broth
  • 3 cups peeled and diced carrots
  • 3 cups peeled and cubed butternut squash
  • 1 cup split red lentils
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • ¼ teaspoon curry powder
  • 2 ½ cups water or plain almond milk
  • 1 teaspoon pure maple syrup
  • 1 tablespoon apple cider vinegar
  • 1 ½ to 2 teaspoons sea salt or to taste
  • Dash of cayenne pepper

For the Candied Walnut Croutons

  • ½ cup raw walnut pieces
  • 1 tablespoon coconut sugar
  • ½ tablespoon melted coconut oil
  • ¼ teaspoon cinnamon
  • Pinch of sea salt

Optional Garnishes

  • Parsley leaves
  • Coriander seeds
  • Coconut milk


To Make the Soup

  • Add the coconut oil to a large stock pan over medium heat. Add in the onion and cook for 6-8 minutes or until beginning to turn translucent.
  • Add in the vegetable broth, carrots, butternut squash, lentils, smoked paprika, cumin, and curry powder. Bring to a boil, reduce heat, and simmer for 20-25 minutes, stirring occasionally. About halfway through cooking, cover the soup.
  • Once the carrots and squash are tender, turn off the heat.
  • Add in the water or almond milk, maple syrup, apple cider vinegar, sea salt, and cayenne pepper. Stir.
  • Use an immersion blender to blend the mixture into a smooth and creamy texture. Be patient with this step, as it takes about 5-8 minutes of blending to get it completely smooth.

To Make the Walnut Croutons

  • Preheat oven to 350 degrees Fahrenheit.
  • Make the walnut croutons while your soup is simmering.
  • Add the walnut pieces, coconut sugar, coconut oil, cinnamon, and salt to a bowl. Toss to coat.
  • Spread the coated walnuts out over a small baking pan that has been lined with parchment paper. Bake for 10-12 minutes. Remove from oven and let cool completely.

To Assemble

  • Pour a few ladles of soup into a bowl, drizzle with coconut milk (if desired), drop a small handful of walnut croutons in the center, and add in other garnishes if desired. Serve immediately.
  • Refrigerate leftover soup.