Recipe description
June 1, 2026
Butternut Squash Lentil Soup
A cozy, fiber-rich soup boosting gentle digestion for everyday meals.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and squash to support digestion.
- Uses colorful vegetables and legumes for polyphenols and dietary diversity.
- Contains plant-based protein with slow-digesting carbohydrates for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Pumpkin, butternut
1
cup
Lentils
1
cup
onion
1
piece
garlic
2
cloves
vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
black pepper
1
teaspoon
Seed, cumin
1
teaspoon
ginger
1
teaspoon
Lemon juice
1
tablespoon
Parsley
2
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add diced onion and sauté until translucent, about 5 minutes.
3
Add minced garlic and grated ginger, cooking until fragrant, about 1 minute.
4
Stir in the diced butternut squash and cook for another 5 minutes.
5
Add lentils, vegetable broth, cumin, salt, and black pepper.
6
Bring to a boil, then reduce the heat and simmer for about 25-30 minutes, or until lentils are tender.
7
Stir in the lemon juice and parsley before serving.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
9 g
Protein
30 g
Carbohydrates
7 g
Fiber
6 g
Sugar
4 g
Fat
0.5 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients and nutrients in this soup?
It's built around butternut squash and lentils for fiber and plant-based protein, with vegetables to keep it comforting and filling.
Is this soup vegan/vegetarian?
Yes—it's plant-based with no meat or dairy.
How should I store leftovers?
Refrigerate in an airtight container for 3-4 days; freeze for 2-3 months for longer storage.
How can I adjust the thickness?
For a thicker soup, simmer longer or mash some of the squash; for thinner, add more broth or water.
How long does it take to cook?
About 30-40 minutes total from start to finish, until the squash is tender and lentils are cooked.
Is it gluten-free?
Yes, if you use gluten-free broth and avoid gluten-containing thickeners or additions.
Can I customize with toppings or spices?
Yes—try chili flakes, lemon zest or juice, fresh herbs, a drizzle of olive oil, or yogurt (dairy or plant-based).
Is it suitable for meal prep?
Yes, it stores well and can be portioned for quick meals during the week.
I have a nut allergy. Is it safe?
The base is typically nut-free, but check any added milks or toppings; avoid coconut if allergic to tree nuts; use water or a nut-free broth.