Guest Recipe: Spiced Red Lentil & Butternut Squash Soup


One to warm the heart on a chilly day – who doesn’t love a big bowl of comforting soup! My lovely friend, registered dietitian and ‘twinnie’ Catherine Downey (@the.sporty.dietitian on Instagram) has given me this lovely recipe to share with you all, and I think it’s perfect timing with the coming Autumn months! This recipe is packed full of plant-based goodness, with complex carbohydrates in the squash, as well as plant protein and fibre from the lentils. There’s a little spicy kick too from the cumin and smoked paprika – you’re gonna love it! It’s a great ‘meal prep’ recipe as well as a simple lunch or dinner you can make ahead for your family and friends.

Recipe (Serves 4)


  • 1 tbsp extra virgin olive oil (or oil of choice)
  • 1 medium onion, chopped
  • 2 garlic cloves, chopped
  • 2 carrots, chopped
  • 250g red lentils, rinsed
  • 2 tsp smoked paprika
  • 2 tsp ground cumin
  • ½ tsp caynenne pepper
  • 1 medium butternut squash, peeled, deseeded and roughly chopped (250g)
  • 5 litres reduced salt vegetable stock
  • Optional Extras For Serving: Greek-style yogurt, sesame seeds, sunflower seeds, diced red chili, chopped fresh coriander


  1. Heat the oil in a pan over a low to medium heat. Add the onion and sauté for 3-4 minutes until it softens and begins to become translucent.
  2. Add the garlic, spices, carrots, lentils, butternut squash and stock, plus enough water to cover the ingredients. Bring to the boil then turn down and simmer for 20-25 minutes.
  3. Check that the vegetables are tender and lentils are cooked through before removing from the heat.
  4. Blend using a food processor or hand blender, and serve with a spoonful of Greek-style yogurt and a sprinkling of sesame and sunflower seeds, chopped red chilli and fresh coriander.

Enjoy guys – be sure to tag us if you try this out – I’m @theirishbalance on Instagram/Twitter/Facebook, and I’ve linked to Catherine’s Instagram above!

Ciara 🙂 x

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