Kale, Lentil, and Butternut Squash Soup

Kale, Lentil, and Butternut Squash Soup

Spring is officially here! All the colorful flowers and trees are starting to bloom in California and I’m looking forward to enjoying the beauty of the season. I decided to share a hearty soup recipe before I make the switch to lighter fare since it’s still cold in many parts of the world.


My Kale, Lentil, and Butternut Squash Soup is a delicious soup that combines some of my favorite vegetables which nourish and energize your body. I eat soups every week and never tire of them. Soups are so easy to make and they are fantastic for a satisfying lunch or simple dinner.


Growing up I always loved my mom’s homemade soups. My favorite soups were cream of mushroom, tomato basil, kale potato, chicken rice, and seafood chowder. These soups were so delectable and I really enjoyed eating them.


If you’re a big fan of one pot meals, you should really like this vibrant soup. Butternut squash, carrots, garlic, and white onions are sautéed and slowly simmered with kale, lentils, and gelatin-rich chicken stock for a sensational soup that comforts and warms you.


The root vegetables add a wonderful sweetness to this soup which balances out the earthiness of the kale and lentils. Add a leafy green salad and you have a nutrient-rich dinner that is truly satisfying! I used homemade chicken stock in this recipe but feel free to substitute vegetable stock if you want to make a vegan version of the recipe.


Red Lentils

Red lentils provide body and texture to this soup along with protein and both soluble and insoluble fiber. Lentils contain excellent amounts of magnesium, folate, iron, manganese, potassium, copper, molybdenum, and thiamin.


Butternut Squash

Butternut squash is a fabulous winter squash that is so versatile. I like steaming, sautéing, roasting, and braising butternut squash in a variety of different recipes. Butternut squash looks like a big pear with cream-colored skin and beautiful orange flesh. This squash has a tough exterior that can be hard to cut into but the extra effort is worth it to get the sweet goodness that lies inside!


Butternut squash is rich in vitamin A, vitamin C, B vitamins, vitamin K, manganese, potassium, and fiber. This squash also contains large amounts of the carotenoids including beta-carotene, alpha-carotene, lutein, beta-cryptoxanthin, and zeaxanthin.



Kale and I have been having a passionate love affair for many years. I have adored kale’s earthy flavor since I was a little girl. Kale is a superfood with potent anti-inflammatory and cancer fighting nutrients. Kale is rich in vitamin K, vitamin C, vitamin A, calcium, potassium, and fiber. Kale also contains impressive amounts of carotenoids and flavonoids that are powerful antioxidants which protect our bodies from oxidative stress and disease. To find out more about kale’s fantastic health benefits, check out my post.


If you would like to make your own homemade chicken bone broth for my soup recipe try this easy slow cooker bone broth recipe from Our Small Hours.

What’s your favorite soup recipe? Please contribute to the conversation by leaving a comment below.


Share this recipe with family and friends and let’s all get healthy and radiant together!


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Kale, Lentil, and Butternut Squash Soup with spoon 063


Kale, Lentil, and Butternut Squash Soup

Gluten-Free, Grain-Free, Sugar-Free, Vegetarian, Paleo Friendly

Serves 4-6

2 tablespoons organic unsalted butter or virgin coconut oil

1 small diced white onion

1 diced organic celery rib

2 cups peeled butternut squash—cut into 1-inch cubes

2 large organic carrots—sliced into ½-inch cubes

Unrefined sea salt—to taste

3 cloves minced garlic

⅛ teaspoon cayenne pepper

1 bay leaf

¾ cup red lentils—rinsed and drained (leave out lentils for a paleo version)

8 cups organic chicken bone broth or organic vegetable stock

½ teaspoon fresh ground black pepper

3 cups shredded organic curly kale leaves

1 small avocado—cut into small cubes (optional)

1. Melt butter or coconut oil over medium heat in a large pot with a lid. Add onions, celery, butternut squash cubes, and carrots and sprinkle with one teaspoon of sea salt.

2. Sauté vegetables for 4-5 minutes until they start to get soft. Add garlic during the last minute of cooking the vegetables.

3. After cooking vegetables, add cayenne pepper, bay leaf, lentils if using, stock, and black pepper to the pot, stirring to combine.

4. Reduce heat to medium-low, and cover pot with the lid. Cook soup for 20-25 minutes until vegetables are tender and lentils are cooked. Add kale during the last 10 minutes of cooking the soup. Season the soup to taste with sea salt and serve hot topped with the avocado cubes if using.



Shared on Fat Tuesday


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  1. I love one pot meals that don’t involve a lot of fancy preparation. It’s still raining and cold up here so this will be wonderful next week for lunches. Can’t wait to try it.
    Marty Diamond recently posted..Do You Need Both SEO and CRO?My Profile

    • Shelley Alexander says:

      Thanks Marty! One pot meals are so fantastic. I love any recipe that I can make quickly and that delivers great flavor. I hope you enjoy the recipe!

  2. Out of all the vegetables, butter nut squash is one of my favorite. You cannot beat homemade soup. Thanks for taking time out to post this, I have copied down the recipe and will make it this weekend.

  3. Hi Shelley,
    one thing I would recommend your readers: read these posts when you just have eaten, otherwise you’ll be wanting to, with these mouth watering recipes and pictures.

    Great recipe with a wonderful range of ingredients.

    Here in New Zealand the leaves of some trees are starting to change color as we are experiencing a late autumn, so the recipe is very timely.
    Thank you so much for sharing this!
    Love and Light
    Yorinda recently posted..Uses of Sole the Himalayan Salt SolutionMy Profile

    • Shelley Alexander says:

      You just gave me the biggest smile Yorinda! I’m so happy to hear your wonderful feedback on my recipe. I bet New Zealand is so beautiful right now. Love and light to you too!

  4. Yes, I’m definitely a fan of one pot meals and I love soups – I have to try to make this. This looks so delicious! Thanks Shelley, your recipes are always refreshing!

    Dena Lynn
    Dena-Lynn recently posted..Network Marketers: How To Pop The QuestionMy Profile

    • Shelley Alexander says:

      Dena Lynn, I love one pot meals too, especially on busy days! Thanks for the kind words on my recipes. 🙂

  5. Believe it or not it’s actually been pretty chilly in the Islands this winter – though for us a sweatshirt usually does the trick to stay warm. Still this soup sounds great, and I confess I’ve never had butternut squash.
    marquita herald recently posted..How to Banish Feelings of OverwhelmMy Profile

    • Shelley Alexander says:

      Marty, The weather in LA has alternated between cold and hot and that’s why I decided to post this hot and hearty soup recipe. Butternut squash is a wonderful vegetable that is really good in soups. I hope you try it.

  6. Hi Shelley Happy to hear that spring has spung for you so to say.. We still have a few feet of snow on the ground It is going to be a while until this is gone.. I do love soup but not to sure about squash soup, but I guess I cannot say I don’t like it if I don’t try it. I just copied your recipe and my fiance is off to the store to get the ingredients he is liking the looks of this one.. Thanks for sharing.. Chery 🙂
    Chery Schmidt recently posted..Setting Up Your Business The Right Way The First TimeMy Profile

    • Shelley Alexander says:

      I’m happy to hear that you and your fiance will be making the soup Chery. If you don’t like buttenut squash you can substitute sweet potato or just leave it out and the recipe is still really tasty. Keep me posted on how it turns out.

  7. I absolutely adore red lentils in soup and this sounds particularly delish with the squash and the kale. Gorgeous.
    beyondthepeel recently posted..Italian White Bean Sausage and Kale StewMy Profile

  8. donna digioia says:

    How many calories per serving does this soup have, disregarding the optional avocado?

    • Shelley Alexander says:

      Hi Donna, I’m sorry I don’t have that information because I don’t do calorie counts for my recipes but there are a number of free online resources that will calculate this information for you if you plugin the recipe.
      Shelley Alexander recently posted..Kale, Lentil, and Butternut Squash SoupMy Profile

  9. Ummmm.. looks yummy))) thanks for sharing. That is interesting recipe
    Evan recently posted..Best Multipurpose WordPress theme collection 2013My Profile

  10. Hi Shelley,
    I love reading all your different recipes on here!
    Ive got heaps of pumpkins home grown at the moment i want to cook up just like this recipe!
    I’ve been looking for healthy yummy soup recipes!!

    Thank you,
    Kindest Regards, Jessica.
    Jessica vanZyl recently posted..19 Cans Of Fosters (part 1)My Profile

  11. This sounds delicious and perfect for the British cold summer we seem to be having 😉
    The Food Curator recently posted..80’s kitchen classics volume 2My Profile

  12. Hi Shelly……Oh boy, My family is a huge soup eating machine, and as the wife and I get older we find ourselves really looking at our health and eating habits…..My wife and I really appreciate you putting what each main ingredient contains, so we can look for those recipes that have the nutrients my wife says I need….. Lol…..All I know is what she seems to find sure eats good!….Thanks Shelly….Smokey
    Gregory Bowen recently posted..Why Do They Call Me “Smokey”?My Profile

  13. Hi Shelley! This soup sounded so tasty and healing, I linked to it in my recent post.

    Have a great week!

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