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Squash & Lentil Soup

This Alison Roman recipe is so easy, delicious, and versatile! I recently made it with kabocha squash, including the skins, and it was magical. Shockingly, it's also kid-friendly. 🤗

Adapted from Alison Roman's recipe with some variations to make it simpler yet still delicious.

  • 1 large yellow, white or red onion, chopped 

  • 4-6 garlic cloves, thinly sliced or chopped

  • 1 tsp crushed red pepper flakes, plus more (optional) 

  • 1 small acorn, kabocha, or butternut squash (1 ¾-2 lbs.), peeled, seeds removed, cut into ½”–1” pieces (for super ease, frozen precubed butternut squash in the same amount ~ 2 lbs. like this one: 

  • 1.5 cups yellow, red, or green lentils 

  • 8 cups water 

  • 2 Not Chick-n bouillon cubes (

  • 2 cups coarsely chopped mixed herbs, such as cilantro, dill, chives, and/or scallion 


1. Add all ingredients - except fresh herbs - to a large pot over medium/high heat and bring to a boil.

2. Reduce heat to medium and simmer for 20-30 minutes until lentils and squash are cooked through (taste test).

3. Using an immersion blender (like this one:, blend a few times to create a smoother consistency (my preference). 

To serve, ladle into each bowl and add fresh herbs. We like to serve it with fresh French bread on the side. You may want to add salt and/or freshly cracked pepper. If you're feeling spicy, add hot sauce or chili crisp and enjoy!

Watch it live

Kabocha squash

Sweeter than butternut squash, kabocha has the same texture as other gourdes like pumpkin. I prefer kabocha because it's beautiful, tasty on its own (steamed or baked), and rich with antioxidants. 

To avoid maiming yourself when cutting open a kabocha squash, microwave it for 1 minute at a time until your chef's knife easily pierces through it like butter. Before adding kabocha to your soup, remember to wash the skins very well. I love this cleaner: (we also love their entire laundry system:

Google says kabocha squash "improves blood sugar levels, prevents oxidative damage, inhibits cancer growth, decreases blood pressure and protects heart health, improves eye health, promotes skin health" and more. 

Here's the fun thing: all whole plant foods have tremendous healing power and will likely start to heal exactly what needs healing most in your body. As biochemists like T Colin Campbell say, there are likely thousands of phytonutrients within each whole plant and the chemical reactions each of them have within our bodies work in symphony together to optimize health. 

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