Spiced Lentil Soup with Roasted Beets & Delicata Squash


Stressful times call for your favorite recipe to help ease distress. This is mine. I make many versions of this spiced lentil soup and this one did not disappoint. 

I did take half a second to ponder the decision of putting delicata squash into soup. It was aging rapidly though and I knew I had to use it as soon as possible. If it was an epic fail, well, that would be okay I decided.

Delicata squash in soup is absolutely amazing. The roasted meat is tender and sweet, while the peel is just slightly chewy and caramelized. It’s a really wonderful addition. The roasted beets in the soup dyed it a deep magenta, the longer it sat. I’m going to be putting delicata in all my soups now!

“Kindness and compassion towards all living things is a mark of a civilized society. Conversely, cruelty, whether it is directed against human beings or against animals, is not the exclusive province of any one culture or community of people. ”

— Cesar Chavez

You need this soup in your life. Maybe as a dish for Thanksgiving or Christmas? It would be perfect! 

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Spiced Lentil Soup with Roasted Beets & Delicata Squash


This is one of my favorite soups. Based with creamy coconut milk, red lentils mingle with roasted beets and caramelized delicata squash. Spiced with tantalizing aromatics like cardamom, cinnamon, and nutmeg. Notes: Feel free to leave out the beets if you’re anti-beets. Any lentil can be used to the cooking time may need to be increased if not using red lentils.


  • 2 medium whole beets, scrubbed and ends trimmed
  • 1 delicata squash, washed and diced
  • ½ Tbsp. olive oil
  • 1 cup dry red lentils
  • 5 cups vegetable broth
  • 1 Tbsp. coconut oil (I like unrefined)
  • 1 large yellow onion, diced
  • 2 large garlic cloves, minced
  • 1 tsp. ground turmeric
  • 1 tsp. curry powder
  • 1 tsp. fresh ginger, minced
  • 1/2 tsp. ground cardamom
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground black pepper
  • Sprinkle of crushed red pepper
  • Pinch of fresh ground nutmeg
  • 1 15 oz. can of full-fat coconut milk
  • 2 Tbsp. lime juice
  • 2 tsp. dried thyme
  • 1 Tbsp. vegan sugar
  • ½ tsp. kosher salt


  1. Preheat oven to 400 F. Wrap the whole, scrubbed beets loosely in tinfoil. Place on a baking sheet. Toss the diced squash in olive oil and scatter on the same baking sheet. Roast at 400 F for about 30 minutes. Stir the squash at 15 minutes. After 30 minutes, transfer the squash to bowl for later and turn over the beets. Allow the beets to cook for an additional 15-30 minutes, until fork tender. Remove when done and allow to cool.
  2. Meanwhile, in a large soup pot, bring the lentils and vegetable broth to a boil, stirring occasionally. Make sure to watch it or it could boil over. Reduce to low and simmer for about 15 minutes. Then, remove from heat.
  3. In a medium frying pan, heat the coconut oil over low. Add the onion and garlic and sauté a few minutes. Next, add in the turmeric through and including the nutmeg, stirring well and scraping up the bits on the bottom of the pan. Sauté for about 8 minutes, until the onion begins to brown.
  4. Once lentils are done, add the coconut milk through and including the salt to the lentils and broth. Also, add the squash and the onion mixture. When the beets are cooled, dice and add to the soup. Stir well to combine.
  5. Serve hot, garnished with broccoli sprouts like me (if you wish!)

  6. Prep time:
    Cook time:
    Total time:
    Yield: 6 servings


    I buy my canned coconut milk here.

    It’s only $2.20 per can vs $4 per can at my local grocery store Fred Meyer!

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