Healthy Roasted Squash Soup

This creamy healthy Roasted Squash Soup with Black Lentils "Gremolata" is vegan and gluten-free. It's made with simple ingredients and very affordable.Today I am sharing healthy Roasted Squash Soup with Black Lentils “Gremolata”. This soup is vegan and gluten-free and made with very simple ingredients.

Roast the veggies first, then blend until smooth and silky with cashew milk and water, and top with black lentils ‘gremolata’. Cashew milk makes the soup rich and creamy and black lentils “gremolata” gives a delicious contrast in texture and something extra special. The leftovers make a tasty lunch!

Enjoy this delicious and healthy roasted squash soup!

Healthy Roasted Squash Soup

  • Servings: 6-8
  • Time: 55 minutes
  • Difficulty: easy
  • Print


  • 1 medium acorn squash, peeled, seeded, and cut into 1 inch pieces
  • 1 medium onion, diced
  • 2 garlic cloves, smashed
  • 2 tablespoons olive oil
  • Salt to taste
  • 1/2 teaspoon thyme
  • 1/2 teaspoon cumin
  • 1/4 teaspoon dried ginger
  • 1/8 teaspoon nutmeg
  • 1/4 teaspoon cayenne pepper or to taste
  • 1/8 teaspoon cinnamon
  • 3 cups cashew milk (recipe below); you need 1 cup raw cashews + 2 cups water

Black lentils ‘gremolata’

  • 1/2 cup black lentils
  • 1 teaspoon lemon zest + 1 teaspoon fresh lemon juice
  • 1 tablespoon shallots, minced
  • 1 tablespoon extra virgin olive oil
  • 1/4 cup fresh parsley, chopped
  • Pinch of red pepper flakes
  • Salt, pepper to taste

Cashew Milk:

Grind the cashews to a fine powder in a blender or food processor, stopping and stirring occasionally to ensure uniform grinding. Depending on the machine you use, this will take 1-3 minutes. Stop before the nuts turn into paste. Add 2 cups room temperature water, blend on medium speed for 30 seconds, and then stop and stir up any nuts that stick to the sides of the container. Blend on high speed to 2 minutes.


  1. Heat the oven to 400 F.
  2. Put squash, onion, and garlic in a large bowl. Add the olive oil and toss to coat. Arrange the vegetables in a single layer in the prepared pan or two pans and roast the vegetables until tender and golden brown, about 30-40 minutes.
  3. While veggies are roasting, prepare the lentils. In a medium saucepan, bring the lentils and 1 cup of water and a pinch of salt to boil. Cover and simmer on low heat until lentils are tender but not mushy, 10 to 20 minutes (depending on soak time, if any). When the lentils are tender, drain off any excess of water. Put the lentils in a large bowl and add the rest of the gremolata ingredients. Mix and set aside.
  4. Allow the roasted veggies to cool for 10 minutes, then transfer to a standing blender ( or use an immersion blender). Hold the lid down firmly with a clean, folded towel over it. Start on low speed. Add up to 1 -2 cups room temperature water, 1/2 cup in a time, until the soup has the desired consistency. Return to the pot, whisk in the cashew milk, and add thyme, cumin, dried ginger, nutmeg, cayenne, cinnamon and salt to taste.
  5. Bring to a simmer, reduce heat and simmer the soup on low for ~6-8 minutes. Adjust seasoning and add more water if needed. Ladle the soup into bowls and top with lentil ‘gremolata’.

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  • Reply
    January 19, 2017 at 1:35 pm

    I’ve been on the hunt for the perfect squash soup recipe, and I think this might be just the one! Full of flavor but not totally overindulgent. Definitely saving this one!

    • Reply
      January 22, 2017 at 1:43 pm

      Thanks Karly. Hope you like it:)

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