The Tastiest and Healthiest Butternut Soup Ever
Equipment
- 1 Large Cooking Pot
- 1 Chopping board
- 1 Sharp knife
- 1 Wooden spoon
- 2 Measuring spoons
- 1 Hand blender Recommended for a silky smooth consistency.
Ingredients
- 4 tsp coarse sea salt
- 3 onions sliced
- 500 g split red lentils
- 4-5 medium carrots sliced
- 500 g mixed butternut, pumpkin and sweet potatoes cubed
- 500 g all-purpose potatoes cubed
- 500 ml free-range liquid chicken stock made with slow-roasted bones, vegetables, thyme, parsley, garlic, black peppercorns and bay leaves
- 5 Tbsp extra virgin olive oil
- Water to fill approximately half the cooking pot
- 4-5 cloves fresh garlic sliced
- 1 tsp peri-peri/ cayenne pepper or chilli powder
- 1 tsp freshly ground black or white pepper
Instructions
- Fill a large cooking pot approximately halfway with water.
- Stir in the coarse sea salt.
- Add the split red lentils.
- Add the onions, carrots, butternut, pumpkin, sweet potato and potatoes.
- Pour in the liquid chicken stock.
- Add the sliced garlic.
- Cover the pot and bring to the boil.
- Reduce the heat slightly and simmer for 20–30 minutes, or until all the vegetables are tender.
- Remove the pot from the heat.
- Add the extra virgin olive oil.
- Stir in the peri-peri (or cayenne) and black pepper.
- Blend thoroughly with a hand blender until smooth, creamy and velvety.
- Serve piping hot.
Notes
Storage
- Refrigerate for up to 4 days.
- Freeze in individual portions for up to 3 months.
- Reheat gently on the stove or in the microwave.
Approximate Nutrition
Per Serving
| Nutrient | Approximate |
|---|---|
| Calories | 430–480 kcal |
| Protein | 18–21 g |
| Carbohydrates | 55–60 g |
| Fibre | 14–17 g |
| Fat | 14–16 g |
| Saturated Fat | 2–3 g |
| Sodium | Depends on stock used |
Main Nutritional Benefits
This nourishing Mediterranean-style soup is naturally rich in:- Dietary fibre for digestive health and satiety
- Plant-based protein from split red lentils
- Heart-healthy monounsaturated fats from extra virgin olive oil
- Slow-release carbohydrates for sustained energy
- Antioxidants that help protect cells from oxidative stress
- Naturally warming ingredients that make it especially comforting during the colder months
Key Vitamins & Minerals
Vitamin A
Supports healthy vision, skin and immune function.Vitamin C
Contributes to normal immune function and collagen formation.Vitamin E
A powerful antioxidant that helps protect cells.Folate (Vitamin B9)
Essential for healthy cell growth and red blood cell production.Potassium
Supports healthy blood pressure, muscle function and hydration.Magnesium
Important for muscles, nerves and energy production.Iron
Helps transport oxygen throughout the body.Zinc
Supports normal immune function and wound healing.Manganese
Contributes to healthy metabolism and bone health.Why This Soup Is So Good During Winter
Although no food can prevent or cure the common cold or influenza, this soup contains a variety of nutrient-rich ingredients that support overall health and immune function.- Garlic provides natural sulphur compounds.
- Carrots, pumpkin and butternut are rich in beta-carotene.
- Peri-peri and black pepper add gentle warmth and depth of flavour.
- Lentils provide fibre and plant protein.
- Warm liquids may help soothe a sore throat and provide comforting hydration during colder weather.
Recipe Tips
- Refrigerate leftovers for several days.
- Freeze in convenient meal-sized portions.
- Blend thoroughly for an extra creamy consistency.
- This recipe forms part of a healthy Mediterranean-style eating pattern.
- Adjust the salt and chilli according to your taste.
- For a vegetarian version, simply substitute the chicken stock with a good-quality vegetable stock.
Frequently Asked Questions (FAQ)
Here are answers to some of the most common questions about making, storing and serving this healthy butternut soup.
Yes. This healthy butternut soup freezes exceptionally well. Allow it to cool completely before dividing it into airtight containers or freezer bags. It can be frozen for up to 3 months. Reheat before serving.
Absolutely. This recipe is packed with nutrient-rich ingredients including butternut, pumpkin, carrots, split red lentils, garlic and extra virgin olive oil. It’s naturally high in fibre, rich in vitamins and minerals, and forms part of a healthy Mediterranean-style eating pattern.
Split red lentils add plant-based protein, dietary fibre and a wonderfully creamy texture without needing cream. They also make the soup more filling and nutritious.
Yes. Simply replace the free-range chicken stock with a good-quality vegetable stock. The soup will still be delicious while remaining suitable for a vegetarian diet.
A hand blender is the easiest way to achieve a smooth, creamy consistency directly in the cooking pot. A countertop blender also works well.
Definitely. This recipe makes a generous batch that’s perfect for meal prep. Store it in the refrigerator for up to 4 days, or freeze individual portions for quick, healthy meals throughout the week.
Yes. The peri-peri or chilli powder adds gentle warmth rather than intense heat. If you prefer a milder soup, simply reduce the amount. If you enjoy spicy food, feel free to add a little extra.
This soup pairs beautifully with wholegrain toast drizzled with extra virgin olive oil, crusty artisan bread, garlic bread or a slice of mature cheddar cheese. It also makes an excellent starter before a Mediterranean-inspired meal.
I seldom get a cold or the flu but this is my go to soup should I get a bad cold/ the flu. This soup contains wholesome ingredients such as garlic, carrots, butternut, lentils and extra virgin olive oil that contribute to a balanced diet and provide nutrients that support normal immune function as part of a healthy lifestyle.
As the soup rests, the herbs, spices and vegetables continue to develop and blend their flavours. Many people find the soup even richer and more delicious after being refrigerated overnight.
💡Tip
Looking for more healthy recipes? Browse the Meal Prep, Recipes, Nutrition section on FitFunFusion for more wholesome Mediterranean-inspired meals, soups and easy recipes that complement an active lifestyle.
Disclaimer
Nutritional information is approximate and intended for general informational purposes only. Values may vary depending on the specific brands and quantities of ingredients used. This recipe is not intended to diagnose, treat, cure or prevent any disease.
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