Ingredients
Scale
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 4 garlic cloves, minced
- 2 pounds peeled butternut squash, cut into 1-inch cubes
- 1 1/2 cups dry red lentils, rinsed and drained
- 6 cups low-sodium vegetable broth, plus more as needed
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon black pepper
- 1/2 teaspoon fine salt, plus more to taste
- 2 cups low-fat 2% cottage cheese
- 1 tablespoon fresh lemon juice, plus more to taste
- Fresh thyme or chopped parsley for serving, optional
Instructions
- Heat the olive oil in a large Dutch oven or heavy soup pot over medium heat. Add the onion and cook for 5 to 6 minutes, stirring occasionally, until softened. Add the garlic, thyme, cumin, nutmeg, and black pepper and cook for 30 seconds, until fragrant.
- Add the butternut squash, rinsed red lentils, vegetable broth, and salt. Stir well and bring the mixture to a gentle boil.
- Reduce the heat to maintain a simmer. Partially cover the pot and cook for 22 to 28 minutes, stirring every few minutes, until the squash crushes easily with a spoon and the lentils are completely tender.
- Remove the pot from the heat. Blend with an immersion blender until smooth, or carefully blend in batches in a countertop blender according to the manufacturer’s instructions for hot liquids.
- Add the cottage cheese and blend again until no visible curds remain and the soup is glossy and uniform. If the soup is too thick, add warm broth or water 1/4 cup at a time until it reaches your preferred consistency.
- Stir in the lemon juice. Taste and adjust salt, pepper, thyme, or lemon as needed. Divide into 6 servings and garnish with fresh thyme or parsley if desired.
Notes
- The nutrition estimate is based on 2 pounds of butternut squash, 1 1/2 cups dry red lentils, 2 cups 2% cottage cheese, low-sodium vegetable broth, and six equal servings.
- Use vegetable broth to keep the soup vegetarian. Check the broth label if gluten matters.
- The soup thickens as it cools because red lentils continue absorbing liquid. Add broth or water during reheating as needed.
- Cool leftovers promptly, refrigerate in shallow covered containers, and use most refrigerated leftovers within 3 to 4 days. Reheat leftovers to 165°F.
- Optional toppings such as pumpkin seeds, bread, extra cottage cheese, or yogurt are not included in the nutrition estimate.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian