Fennel-Scented Squash Soup | Cook for Your Life
easy butternut squash soup

Fennel-Scented Squash Soup

Rated 5 out of 5
5 out of 5 stars (based on 11 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

This thick, creamy, rustic soup makes a perfect meal with good bread and a salad. It’s also quick to make; it takes 35-40 minutes from start to finish, especially if using pre-cut squash. Fennel seeds...

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  • 2 to 3 tablespoons olive oil, plus oil for drizzling
  • 2 teaspoons fennel seeds
  • 1 large onion, chopped
  • 3 to 4 cups winter squash, such as butternut, or kabocha, seeded, peeled and cut into a medium dice
  • Salt and black pepper,
  • Salt and black pepper, to taste,
  • 1 cup red lentils, picked over and rinsed
  • 4 cups water, or stock
  •  Parsley, or cilantro, Chopped, for garnish
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Nutrition Facts


380 cals


16 g

Saturated Fat

2 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

10 g


51 g


5 g


10 g


14 g


1088 mg


  1. Heat the olive oil in a wide, heavy-bottomed soup pot over a medium-high flame until it starts to ripple. Add the fennel seeds and cook, stirring until they start to darken, about 30 seconds. Do not let them burn!
  2. Add the onion and sauté for a minute, then turn the heat down to medium and sweat for about 5 minutes. Add the squash, sprinkle with a good pinch of sea salt and sweat partially covered, stirring occasionally, for another 5-10 minutes or until the squash starts to soften.
  3. Turn the heat up to medium-high. Add the lentils and stir to mix well. Then, add the stock or water and bring to a boil. Cover and turn the heat to medium-low. Simmer until the lentils are soft and the squash mashes easily against the side of the pan, about 25 minutes. Adjust the seasoning. Turn off the heat, and let the soup sit covered for 5-10 minutes.
  4. Mash the squash up against the sides of the pan with a wooden spoon. If you like a smoother soup, blend with an immersion blender. Garnish with chopped cilantro or parsley, black pepper and drizzle a little olive oil over the top. Serve.

Chef Tips

If having oral problems such as cankers or post radiation dryness, this sweet delicious soup can be made even smoother by whizzing a couple of cupfuls in a blender. Try swirling in some whole milk Greek yogurt for extra smoothness. And let the soup cool somewhat before eating.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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