Gluten & Dairy-Free Spiced Carrot & Lentil Soup

Butternut squash provides such a beautiful sweet flavour that is just perfect for a cold autumn evening. Actually, it's great to eat at any time of the year. I love butternut squash, it's one of my favourite squashes. It goes great with pancetta in a fusilli pasta dish or slow-cooked in a risotto. But my favourite way to eat butternut squash is roasted in a range of delicious herbs and garlic before being blitzed into a silky smooth soup. Allowing the sweet flavour to sing and serving it with a slice of homemade soda bread. Make this gluten and dairy-free butternut squash soup for the perfect easy dinner.

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What is a butternut squash?

Human beings have been eating butternut squash for less than 100 years. It was cultivated in 1944 by Charles Leggett, who decided to cross gooseneck and pumpkin squashes, creating the butternut squash we have all grown to love. This bright orange winter squash tastes nutty and sweet. It goes perfectly in savoury dishes from; curries, risottos, soups, and even pasta dishes. Yet it is versatile enough to go in sweet dishes such as an alternative to pumpkin in pumpkin pie. It's also packed with vitamins A, B, and C. But a word of caution, if you are on beta-blockers or high blood pressure tablets, it's advised to eat it in small amounts or not at all due to butternut squash being high in potassium-rich foods. Lastly, on rare occasions, butternut squash has caused contact dermatitis.

Additional Note: Butternut squash is in season between late summer and autumn, but butternut squash only tastes better with age. Some say you should allow butternut squash to cure for at least two months before consumption to get the best flavour, making it the perfect vegetable to buy for the winter months. To store butternut squash correctly, keep it in a well-ventilated place between 10ºc (50ºf) to 15ºc (60ºf), making a cellar or pantry the perfect place.

Why make this butternut squash and chilli soup?

There are so many reason as to why add this butternut squash and chilli soup to your repertoire. Not only does butternut squash provide you with tons of vitamins and minerals. But this recipe is 100% vegan, soya free, dairy free and gluten free. Making it perfect starter or main course when hosting a dinner party with guest with multiple allergens. Butternut squash also has a long shelf life if stored correctly providing you with the opportunity to whip up a quick meal during winter when you fresh produce are running low.

Ingredients you'll need

I always recommend using the best quality ingredients, shopping seasonally, and sustainably sourced when possible. If this is your first time cooking gluten-free for someone with Coeliac disease. I recommend checking the ingredients label before using because gluten can sneak into recipes when you least expect it. Below is each ingredient you will need:

• Carrots -

• Red lentils -

• Olive Oil or Neutral Oil - Either use a good quality olive oil to add a depth of flavour or a neutral vegetable oil. I have tried this recipe with both and found both delicious.

• Onions - I only use yellow onions in this recipe. I tend to find that red doesn't cook down as well as the yellow and lacks the deep flavour.

• Garlic - I love garlic, and the bigger the clove, the better. You can never have too much of a good thing, and I feel garlic compliments butternut squash perfectly.

• Arbol chilli flakes -

• Cumin seeds -

• Ground paprika -

• Ground turmeric -

• Gluten Free Vegetable Stock - Either homemade vegetable stock or store-bought will work in this recipe. Obviously, the soup will taste better with homemade stock. But not all of us have the time to make stock every time. If you decide to use store-bought, I highly recommend Kallo organic vegetable stock. It's dairy and gluten-free, plus it tastes delicious.

• Almond milk - You can omit the yoghurt in this soup. The butternut squash will create a creamy texture on its own. But adding a bit of yoghurt will bring the soup to the next level and provide an extra source of protein to your dish. I tend to stick with using Alpro plain soya yoghurt, but you can use a coconut yoghurt instead if you want to make this recipe soya-free.

• Dairy Free Yoghurt - You can omit the yoghurt in this soup. The butternut squash will create a creamy texture on its own. But adding a bit of yoghurt will bring the soup to the next level and provide an extra source of protein to your dish. I tend to stick with using Alpro plain soya yoghurt, but you can use a coconut yoghurt instead if you want to make this recipe soya-free.

Frequently Asked Questions

If you have a question you want to ask that isn't in the frequently asked questions section, please send me your question or drop a comment at the bottom of the recipe. I try to answer every question, ensuring you create perfect recipes every time.

Can I make this butternut squash soup recipe gluten free?

As someone with Coeliac disease, all my recipes are 100% gluten-free. Although you can easily trick gluten eaters into thinking it's not gluten-free with how delicious this soup is. With this in mind, do be cautious of cross-contamination if your household kitchen isn't 100% gluten-free and you are cooking for someone with Coeliac disease. As well as making sure all your ingredients are gluten-free too. This is especially the case when using mass-produced vegetable stock, as companies will add barley, wheat, or rye to bulk up their quantities and add an extra depth of flavour.

Can I make this butternut squash soup dairy free?

Most of the recipes on my site are dairy-free due to my partner being lactose intolerant, and that's the case with this butternut squash and chilli soup recipe. I chose to use a dairy-free yoghurt in the soup to enhance its silky texture and increase the protein content. However, the butternut squash tastes creamy when pureed anyway. So, you can leave it out and still create a delicious soup. With all this being said, as with all allergens, if you're cooking for someone with an allergy or intolerance. Please be cautious of cross-contamination.

Can I make this butternut squash and chilli soup soya free?

If you want to make this butternut squash and chilli soup soya-free. I recommend either omitting the Alpro soya yoghurt. Or swapping it out for a coconut-based yoghurt at a 1:1 ratio. The coconut-based yoghurt is a delicious alternative as it will complement the flavour of chilli and butternut squash. While bringing the intensity of the heat down from the chillies.

Can I make this butternut squash and chilli soup vegan?

This recipe is 100% vegan, so no need to change anything!

How do I store this butternut squash and chilli soup?

Once the soup has cooled down, pour it into an airtight container and place it in the fridge. It will last in your fridge for 3-5 days. When you are ready to eat it. Place the soup in a microwavable safe container and reheat on full for 3 minutes, stirring halfway. Or pour back into a saucepan over the stove and reheat at a moderate temperature for 5-10 minutes, stirring frequently. Ensure your soup is piping hot before eating. Cooking times may vary from household to household.

Can I freeze this butternut squash and chilli soup?

You can freeze this soup recipe. Allow the soup to cool down before pouring it into an airtight container and place it in the freezer. It will last in your freezer for 3-6 months. When you are ready to eat your soup, defrost thoroughly for a few hours or overnight, then reheat using the above method. Or place the soup in a microwavable safe container and reheat from frozen. Just ensure your soup is piping hot before eating.

Recipe

Here's the recipe for my silky smooth gluten and dairy-free butternut squash and chilli soup that's sure to impress your family and friends.

Serves: 2-4

Prep time: 20 minutes

Cook time: 40 minutes

Special Equipment  

• Hand blender or smoothie blender

• Fine mesh sieve (optional)

Ingredients

• 2 tbsp olive oil or neutral oil

• 1 yellow onions

• 1 large garlic clove

• 1/4 tsp arbol chilli flakes

• 1 tsp cumin seeds

• 1/4 paprika

• 1/4 ground turmeric

• 500g carrots, shredded

• 140g red lentils

• 1L vegetable stock

• 120ml almond milk

• 4 tbsp soya or coconut yoghurt, plus more to serve

• Chilli flakes to serve (Optional)

Method

1. In a large saucepan over medium add your oil.

2. When the oil is hot, add your finely diced onion and cook for 10 minutes. Stirring frequently until it's soft and translucent.

3. Add your minced garlic, cumins seeds, Arbol chilli flakes and paprika. Fry for a further minute.

4. Next, tip in your shredded carrots and cook for 5 minutes, until the carrots begin to soften.

5. Add your red lentils, stir to evenly distribute and coat in the spices.

6. Pour in the vegetable stock and almond milk. Bring to the boil and then reduce to a simmer for 15 minutes.

7. Once the red lentils have swollen and softened. Either with an emmersion blender or smoothie blender. Blitz until smooth.

8. If you want to make a smoother soup, strainer through a mesh sieve (optional).

9. Serve with a swirl of coconut yoghurt, crusty bread, and a sprinkle of chilli flakes.

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For more gluten and dairy-free soup inspiration, visit proudlyglutenfree.com