Butternut Squash Red & Pepper Soup

This hearty butternut squash and red pepper soup is a one-pot vegan meal with protein-rich lentils, creamy peanut butter, and warming spices—nourishing, comforting, and delicious!

This butternut squash and red pepper soup is rich, cozy, and filling, thanks to protein-packed lentils. While many recipes call for roasting, slow cooking on the stovetop brings out the best flavors. The red lentils create a hearty base with plenty of fiber, while the butternut squash and red peppers add natural sweetness and texture. I love adding a touch of peanut butter for creamy richness instead of milk or cream, which is perfectly complemented by warming spices for extra depth of flavour.

The key to making this soup ultra-satisfying is blending half for the perfect balance of chunky and creamy. Serve with a dollop of yogurt and crusty Turkish bread for a hearty, stand-alone meal.

Ingredients You'll Need

You only need a few pantry staples to make this flavourful butternut squash and red pepper soup:

• Vegetables: Yellow/ brown onion, butternut squash, and red bell peppers (capsicum) form the base. Feel free to swap in any type of winter squash (like pumpkin) or use any color bell peppers you have on hand.
• Peanut butter: Adds richness and creaminess to the soup. I like to use 100% natural peanut butter with just added salt for the best flavor.
• Broth: Vegetable or chicken broth creates a flavorful liquid base.
• Lentils: Use red split lentils, not green or brown lentils as they cook faster and become mushy.
• Spices: Lots of fresh garlic along with cumin and garam masala adds warmth and depth of flavour.
• Acidity: A dash of apple cider vinegar to help balance the flavours.

Complete list of ingredients and amounts is located on the recipe card below.

How to Make Butternut Squash and Red Pepper Soup

Sauté the Base: Heat oil in a large pot over medium-high heat. Add the onion and garlic, and sauté for 3–4 minutes until softened.

Add Ingredients: Stir in the butternut squash, red peppers (capsicum), spices, rinsed lentils, broth, and peanut butter. Season with salt and pepper.

Simmer: Bring to a boil, then cover, reduce the heat to low, and simmer for 25 minutes until the lentils are tender.

Blend: Blend half of the soup with a stick blender, or transfer 2–3 cups to a blender and blend until smooth. If using a blender, secure the lid tightly and start at a low speed to prevent splashes.

Combine & Finish: Pour the blended soup back into the pot, add a splash of vinegar, and stir to combine.

Season & Serve: Taste and adjust seasoning as needed. Serve as is or topped with yogurt and fresh parsley or cilantro.

Substitutions & Variations

• Instead of Butternut: Use Kent pumpkin, sweet potato, or acorn squash.
• Leafy Greens: Add 2–3 cups of chopped kale, baby spinach, Swiss chard, or collard greens.
• Spices: Add smoked paprika or turmeric for extra depth, or use curry powder for a richer flavor.
• Nut-Free: Replace peanut butter with ½ cup heavy cream or coconut cream.
• Protein Boost: Stir in cooked chickpeas, shredded chicken, or tofu at the end for extra protein.
• Make It Spicy: Add chili flakes, cayenne, or a diced chili for heat.
• Thicker Soup: Blend more of the soup for a creamier texture, or mash some of the squash with a spoon.

How to Store

• Refrigerate: Store leftovers in an airtight container in the fridge for up to 5 days.
• Freeze: Let the soup cool completely, then transfer it to freezer-safe containers. Thaw in the fridge before reheating on the stove or in the microwave.

Recipe FAQ

More Soup Recipes

Curried Butternut Squash & Lentil Soup

Miso Sweet Potato Pumpkin Soup

Curried Butternut Squash & Tomato Soup

Red Cabbage Soup With Sausage

If you try this butternut squash and red pepper soup recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

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