The Tastiest and Healthiest Butternut Soup Ever
If you're looking for the ultimate healthy butternut soup recipe, this is it. Inspired by my popular Healthy Pumpkin and Red Lentil Soup, this version is even richer, creamier and more flavourful thanks to the addition of free-range liquid chicken stock made from slow-roasted bones, vegetables and aromatic herbs.I first created this soup while trying to shake off a stubborn winter cold, so I packed it with nutrient-rich ingredients including carrots, garlic, peri-peri, black pepper and extra virgin olive oil. Combined with split red lentils, butternut, pumpkin and potatoes, the result is a hearty Mediterranean-inspired soup that's comforting, satisfying and naturally rich in vitamins, minerals and fibre.Perfect for meal preparation, this soup freezes beautifully and tastes even better the following day.
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
I love serving this soup with toasted bread drizzled with extra virgin olive oil and topped with a slice of mature cheddar cheese.
The recipe makes enough for approximately two people to enjoy over several meals during the week.
This soup often tastes even better the following day as the flavours continue to develop.
For extra richness, drizzle a little extra virgin olive oil over each bowl before serving.
Per Serving
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.
