Get ready to meet your new favorite fall soup: Vegan Honey Nut Squash and Lentil Soup. This soup is creamy and soul-warming all while packing a TON of fiber, plant-based protein, and micronutrients. This is the perfect soup to serve as part of a larger meal or all on its own.
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I have been waiting ever so patiently for fall to arrive so that I can share this recipe with you. This recipe does take some time to prep. But once the prep work is done, the rest is a breeze. In this recipe, we use an immersion blender which allows you to blend the soup directly in the pot. I highly recommend adding this tool to your kitchen because it will save you time, and effort, and most importantly – it helps reduce the amount of dirty dishes.
In this post, we will dive into the differences between honey nut squash and butternut squash, discuss how to properly chop squash step-by-step, and give you all the storage and reheating information you need to know.
In this recipe, I use my salt-free Moroccan spice blend from my spice company – The Spice Girl Kitchen. I’m completely biased because it is, after all, my spice recipe and the best salt-free Moroccan seasoning on the market.
This post is all about Honey Nut Squash and Lentil Soup.
Honey Nut Squash vs. Butternut Squash
Honey nut squash is a relatively new variety of squash. It’s basically a smaller version of butternut squash, with a sweeter flavor profile and a nutty taste. It’s known for its rich, honey-like sweetness and intense flavor. Butternut squash is known for its sweet, nutty taste and smooth, creamy texture. Both types of squash belong to the Cucurbitaceae family, and they are harvested during the fall season.
When it comes to nutritional value, the two are similar. Both are rich in vitamin A, vitamin C, and fiber (3 grams per cup) and contain around 60 calories per cup.
How To Chop Squash
Let’s break down the best way to prep your raw honey nut squash:
- Use a sharp knife to slice off both ends of the squash. Peel the squash using a vegetable peeler, if desired (depending on the recipe).
- Carefully cut the squash in half lengthwise using a firm grip on the squash and a stable cutting surface.
- Scoop out the seeds and stringy pulp from the center using a spoon.
- Place the squash cut side down and slice lengthwise into 1-inch sections.
- Lay those sections flat and slice again to create a matchstick shape.
- Place each matchstick side by side and chop 1-inch crosswise to create 1-inch cubes.
Can I use regular butternut squash instead of honey nut squash?
Absolutely! Regular butternut squash is probably more easily found at your local grocery. Plus, you can usually find them pre-diced (saving you on prep time)! Using butternut squash will yield a very similar flavor!
Equipment Needs
IMMERSION BLENDER
I highly recommend investing in an immersion blender if you plan to make blended soups. An immersion blender allows you to skip the messy step of ladling your soup into a blender in batches. The batches can be tedious and very messy. Plus, you have to factor in cooling time before blending. An immersion blender allows you to blend your soup directly in the pot it was prepared in! You will use it more than you think! Click here to shop the 5-in-1 hand blender set that I recommend. It comes with other handy tools like a small food processor, whisk, and milk frother! Pro Tip: using an immersion blender means fewer dishes! WIN!
Nutrition Breakdown
This may be one of the most nutrient-dense recipes on my blog so far! This soup is PACKED with hidden veggies and plant-based protein. Here are the nutrition stats for the soup as it stands:
Per serving this soup contains:
- 320 calories
- 12 grams of plant-based protein
- 38 grams of fiber
- a whopping 8 grams of fiber!
- 13 grams of fat
Plus, it’s loaded with micronutrients – especially Vitamins A & C and potassium!
Store & Reheat
As a general rule of thumb, soup stores and reheats well. That’s another reason I love this recipe!
Store
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Allow it to cool to room temperature before securing the lid (about 30-45 minutes; the exact time depends on the amount of soup). Store in the fridge for up to 4 days.
Freezer: You can also freeze the soup for up to 3 months. Place the soup in the fridge to thaw overnight for best results.
Reheat
Microwave: Place soup in a microwave-safe dish, cover, and microwave on high for 1-3 minutes or until heated through. If reheating larger amounts, stir halfway through to warm it evenly.*
Stovetop: Place soup in a pot over medium-high heat. Once the soup is simmering, reduce to medium-low and cover for 3-5 minutes or until heated through. Stir occasionally.*
Oven: Not recommended.
* Total time depends on the amount you are reheating.
Vegan Honey Nut Squash and Lentil Soup
Ingredients
- 1 tbsp olive oil
- 1 large carrot, peeled and diced
- 2 stalks celery, diced
- 2 cloves garlic, minced
- 1 onion, diced
- 1 tsp The Spice Girl Kitchen Moroccan Seasoning
- The Spice Girl Kitchen Tri-Salt, to taste
- 1 1/2 lbs honey nut squash, peeled and roughly chopped *see note
- 1 medium sweet potato, peeled and roughly chopped
- 4 cups low-sodium vegetable broth or stock
- 1 cup red lentils
- 1 13.5-oz can full-fat coconut milk
Instructions
- Heat the oil over medium-high heat in a large saucepan. Saute celery, onion, and carrots for 3-4 minutes until soft. Add garlic and cook for 1 additional minute.
- Add the Moroccan seasoning, salt to taste, squash, sweet potato, and stock. Bring to a boil.
- Add the lentils, cover, and reduce heat to a simmer for about 15 minutes or until the lentils are cooked through.
- Using an immersion blender, blend the soup until smooth. Stir in the coconut milk and enjoy!
Video
Notes
*Can I use regular butternut squash instead of honey nut squash?
Absolutely! Regular butternut squash is probably more easily found at your local grocery. Plus, you can usually find them pre-diced (saving you on prep time)! Using butternut squash will yield a very similar flavor!*How To Chop Squash
Let's break down the best way to prep your raw honey nut squash:- Use a sharp knife to slice off both ends of the squash. Peel the squash using a vegetable peeler.
- Carefully cut the squash in half lengthwise using a firm grip on the squash and a stable cutting surface.
- Scoop out the seeds and stringy pulp from the center using a spoon.
- Place the squash cut side down and slice lengthwise into 1-inch sections.
- Lay those sections flat and slice again to create a matchstick shape.
- Place each matchstick side by side and chop 1-inch crosswise to create 1-inch cubes.
Store & Reheat
As a general rule of thumb, soup stores and reheats well. That’s another reason I love this recipe!Store
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Allow it to cool to room temperature before securing the lid (about 30-45 minutes; the exact time depends on the amount of soup). Store in the fridge for up to 4 days. Freezer: You can also freeze the soup for up to 3 months. Place the soup in the fridge to thaw overnight for best results.Reheat
Microwave: Place soup in a microwave-safe dish, cover, and microwave on high for 1-3 minutes or until heated through. If reheating larger amounts, stir halfway through to warm it evenly.* Stovetop: Place soup in a pot over medium-high heat. Once the soup is simmering, reduce to medium-low and cover for 3-5 minutes or until heated through. Stir occasionally.* Oven: Not recommended. * Total time depends on the amount you are reheating.This post was all about Honey Nut Squash and Lentil Soup.
Did you make this recipe? Make sure to tag me @thespicegirlkitchen_ on Instagram or @thespicegirlkitchen on TikTok! I love seeing your recreations! I will be your ultimate hype woman!
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