Creamy Butternut Squash & Red Lentil Soup with Greek Yogurt, Pumpkin Seeds, and Dill

Symptom Check-In:

COVID: I had a fever, chills, congestion, a sore throat, and body aches today. My appetite was still low, so I wanted something hot and soft that I could eat slowly.

POTS: I had worse dizziness every time I stood up today, and my heart rate jumped fast. I was also getting short of breath just walking around the apartment, so I made the soup with broth and enough salt to help me keep up with fluids and sodium.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had no new rash today, and I could not tell whether the body aches and fever were from lupus or COVID. I had no nausea from my anti-rejection meds today.

Disorder safety check

Condition	Works?	Why
COVID	Yes	Warm, soft, hydrating, and easy to eat with a sore throat or poor appetite
POTS	Yes	Broth and added salt provide fluid and sodium while lentils and squash provide carbohydrates
Vestibular migraine	Usually	Smooth, mild, and easy to keep free of strong acidic or spicy ingredients
Lupus	Yes	Squash, red lentils, olive oil, ginger, turmeric, and pumpkin seeds make this anti-inflammatory-leaning
Transplant context	Yes, with care	Everything is cooked; use pasteurized yogurt and wash fresh dill thoroughly

Recipe

Ingredients

Makes 4 bowls

Soup

• 1 medium butternut squash, about 2–2½ lb

  
  

  or 4 cups peeled and cubed butternut squash

• 3/4 cup dry red lentils

• 1 small yellow onion, diced

• 2 medium carrots, peeled and chopped

• 2 garlic cloves, minced

• 1 tbsp fresh ginger, finely grated

• 2 tbsp extra-virgin olive oil

• 1 tsp ground turmeric

• 1/2 tsp ground cumin

• 1/2 tsp ground coriander

• 1/4 tsp black pepper

• 4 cups chicken or vegetable broth

• 1–2 cups water, as needed

• 3/4 tsp kosher salt, plus more to taste

For extra creaminess

• 1/2 cup unsweetened coconut milk

  or

• 1/3 cup pasteurized plain Greek yogurt

Toppings

• 1/2 cup pasteurized Greek yogurt

• 1/3 cup pumpkin seeds

• 2 tbsp finely chopped fresh dill

• Extra-virgin olive oil

• Black pepper

• Optional flaky salt

Steps

1. Prepare the squash

If using a whole butternut squash:

1. Wash and dry the squash.

2. Cut off the stem and bottom ends.

3. Peel the skin with a vegetable peeler.

4. Cut the squash in half lengthwise.

5. Scoop out the seeds and stringy center with a spoon.

6. Cut the flesh into roughly 1-inch cubes.

Try to keep the pieces similar in size so they soften at the same rate.

You need about 4 cups cubed squash.

2. Rinse the red lentils

1. Put the lentils into a fine-mesh strainer.

2. Rinse under cold running water for about 30–45 seconds.

3. Move them around with your fingers.

4. Continue rinsing until the water looks much clearer.

5. Drain and set aside.

Red lentils are ideal here because they break apart during cooking and help thicken the soup naturally.

3. Prepare the aromatics

1. Peel and finely dice the onion.

2. Peel the carrots.

3. Chop them into small pieces.

4. Peel and mince the garlic.

5. Peel a piece of fresh ginger.

6. Finely grate about 1 tablespoon.

Set everything beside the stove before you start cooking.

4. Soften the onion and carrots

1. Put a large soup pot over medium heat.

2. Add 2 tablespoons olive oil.

3. Add the diced onion and carrots.

4. Sprinkle with a small pinch of salt.

5. Cook for 6–8 minutes, stirring occasionally.

The onion should become translucent and the carrots should begin softening.

You do not need deep browning.

5. Add garlic and ginger

1. Add the garlic.

2. Add the grated ginger.

3. Stir continuously for 30–45 seconds.

As soon as they smell fragrant, move on.

Do not let the garlic burn.

6. Bloom the spices

Add:

• turmeric

• cumin

• coriander

• black pepper

• Stir them directly into the vegetables and olive oil.

• Cook for about 30 seconds.

The vegetables should become bright yellow-orange.

If the bottom of the pot gets too dry, add a spoonful of broth.

7. Add the squash

1. Add all of the cubed butternut squash.

2. Stir until the pieces are coated in the spices and olive oil.

3. Cook for 2–3 minutes, stirring occasionally.

This gives the squash a little more flavor before the broth goes in.

8. Add the lentils

1. Add the rinsed red lentils.

2. Stir them through the squash and vegetables.

3. Cook for about 30 seconds.

9. Add the broth

1. Pour in 4 cups broth.

2. Add 3/4 teaspoon kosher salt.

3. Stir thoroughly.

4. Increase the heat to medium-high.

5. Bring the soup to a boil.

10. Simmer

1. Once boiling, reduce the heat to low.

2. Partially cover the pot with a lid.

3. Simmer for 25–30 minutes.

4. Stir every 5 minutes or so.

The squash should become completely soft and the red lentils should begin breaking down.

11. Check the squash

After about 25 minutes:

1. Pierce a squash cube with a fork.

2. It should collapse easily with almost no resistance.

If it is still firm:

3. Simmer another 5–10 minutes.

Do not blend until the squash is completely tender or the soup can come out grainy.

12. Blend the soup

Immersion blender method

1. Turn off the heat.

2. Put the immersion blender directly into the pot.

3. Blend until completely smooth.

Move the blender around the pot slowly so you do not miss pieces of squash.

Regular blender method

1. Let the soup cool for several minutes.

2. Transfer it to a blender in batches.

3. Never fill the blender completely with hot soup.

4. Blend until smooth.

5. Return everything to the pot.

13. Adjust the consistency

The soup in the photo is very thick, almost halfway between soup and purée.

If yours is too thick:

1. Add 1/4 cup broth or water.

2. Stir.

3. Repeat until it reaches the texture you want.

If it is too thin:

1. Return it to low heat.

2. Simmer uncovered for 5–10 minutes, stirring frequently.

14. Make it creamy

For the texture in the photo, add either coconut milk or yogurt.

Coconut milk version

1. Stir in 1/2 cup coconut milk.

2. Keep the heat on low.

3. Stir until completely combined.

Greek yogurt version

1. Put 1/3 cup Greek yogurt into a small bowl.

2. Add 2 tablespoons of hot soup.

3. Stir until smooth.

4. Add another 2 tablespoons hot soup.

5. Stir again.

This tempers the yogurt so it is less likely to separate.

6. Turn off the heat.

7. Stir the yogurt mixture into the soup.

15. Taste and season

Taste a full spoonful.

If it needs:

• more salt: add another pinch

• more warmth: add ginger

• more earthiness: add turmeric or cumin

• more richness: add olive oil or coconut milk

• thinner texture: add broth

For the COVID version, I would keep the spice level mild. A sore throat does not need chile flakes proving a point.

16. Toast the pumpkin seeds

1. Put a small dry skillet over medium-low heat.

2. Add the pumpkin seeds.

3. Cook for 3–5 minutes, shaking the pan frequently.

4. Remove them as soon as they smell nutty and begin to make little popping noises.

Do not walk away. Seeds go from toasted to burned quickly.

5. Transfer immediately to a plate to cool.

17. Prepare the yogurt topping

1. Put the Greek yogurt into a small bowl.

2. Stir until smooth.

3. If it is very thick, add 1 teaspoon water and stir again.

You want a thick dollop that sits on top of the soup rather than disappearing into it immediately.

18. Prepare the dill

1. Wash the dill thoroughly.

2. Dry it completely.

3. Remove the thicker stems.

4. Chop the fronds finely.

5. 
   

19. Assemble the bowl

1. Ladle the hot squash-lentil soup into a bowl.

2. Add a large spoonful of Greek yogurt slightly off-center.

3. Scatter toasted pumpkin seeds over the yogurt and soup.

4. Sprinkle dill generously over the top.

5. Add a small drizzle of extra-virgin olive oil.

6. Finish with black pepper.