Nourishing Fall Recipe: Roasted Butternut Squash and Lentil Soup for Immune Support

Paula Gallagher on 09/29/2025

As the days grow cooler and shorter, autumn becomes the ideal season to cozy up with warm, nutrient-rich meals that fuel your body and comfort your soul. At Village Green Apothecary, we believe food is medicine, and embracing seasonal eating is one of the most powerful ways to support your health naturally.

This Roasted Butternut Squash and Lentil Soup is packed with fiber, plant-based protein, and immune-supportive nutrients, making it the perfect addition to your fall wellness routine.

Why This Soup Supports Your Immune and Gut Health

Butternut Squash: A Fall Superfood

Rich in vitamin A (beta-carotene) to support immune function, eye health, and skin health
High in vitamin C for collagen production and antioxidant defense
Contains potassium to promote healthy blood pressure
Naturally high in dietary fiber, supporting digestion and a balanced microbiome

Red Lentils: Plant-Based Protein Powerhouse

Excellent source of iron, protein, and folate
Supports energy, heart health, and cellular function
High in soluble fiber, helping to regulate blood sugar and promote satiety

Garlic & Onions: Nature’s Antibiotics

Naturally antimicrobial and immune-boosting
Support detoxification and gut microbiome balance

Turmeric & Ginger: Anti-Inflammatory Allies

Contain powerful compounds like curcumin and gingerol
Help reduce inflammation and support digestion

Bone Broth or Vegetable Stock

Provides essential minerals
Supports gut lining integrity and immune resilience

Roasted Butternut Squash & Lentil Soup Recipe

Serves: 4–6

Ingredients

1 medium butternut squash, peeled, seeded, and cubed
2 tbsp olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 tbsp fresh ginger, grated (or 1 tsp ground)
1 tsp turmeric
1 tsp cumin
1 cup red lentils, rinsed
4 cups vegetable stock or bone broth
1 cup unsweetened coconut milk
Sea salt and pepper, to taste
Fresh parsley or cilantro, for garnish

Instructions

Preheat oven to 400°F.
Toss cubed butternut squash with 1 tbsp olive oil, salt, and pepper. Roast on a baking sheet for 25–30 minutes, or until tender and golden.
In a large pot, heat the remaining 1 tbsp olive oil over medium heat. Add onion, garlic, and ginger, sautéing until fragrant.
Stir in turmeric and cumin.
Add roasted squash, lentils, and stock. Bring to a boil, then reduce heat and simmer for 20 minutes, until lentils are soft.
Stir in coconut milk.
Use an immersion blender (or transfer to a blender in batches) to puree until smooth and creamy.
Season with sea salt and pepper to taste. Garnish with fresh herbs and serve warm.

A Bowl of Comfort with Functional Benefits

This soup is grounding, warming, and rich in health benefits—especially for supporting immune function, gut health, and energy during the fall season. With its fiber-rich base and anti-inflammatory ingredients, it’s a perfect example of how seasonal eating can align with your wellness goals.

Craving More Than Comfort Food This Fall?

Want help supporting your immune system or gut health this fall? Our expert practitioners at Village Green Apothecary can help create a customized wellness plan that includes nutrition, lifestyle, and supplement support.

→ Book your consultation today to get started!

FAQ – Roasted Butternut Squash and Lentil Soup

Can I freeze this soup?

Yes! This soup freezes well. Store it in an airtight container for up to 3 months. Reheat gently on the stove.

Is this recipe vegan?

Yes, if you use vegetable stock instead of bone broth, this recipe is fully vegan.

Can I substitute red lentils with another type of lentil?

Red lentils cook quickly and create a creamy texture. You can use yellow or green lentils, but adjust the cooking time accordingly.

What makes this soup good for immunity?

The combination of beta-carotene, vitamin C, fiber, and anti-inflammatory spices makes this soup excellent for boosting immunity naturally.

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Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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