When the weather starts to cool down, soup is one of my favorite ways to make an easy meal that I can enjoy throughout the week. This Instant Pot Green Lentil and Butternut Squash Soup is hearty, full of vegetables, and made with simple ingredients you can find at most grocery stores.
When I created this recipe, I wanted to keep it super budget friendly. I know the cost of groceries is a concern for many of my clients, and eating well doesn't have to mean buying expensive specialty ingredients or spending hours in the kitchen. This recipe uses affordable staples, frozen butternut squash, and easy to find seasonings to make a satisfying soup without a lot of fuss. I was able to create this recipe using ingredients I bought from Adi.
The green lentils make it hearty, the butternut squash adds a little natural sweetness, and the chicken bone broth adds flavor and protein. Best of all, the Instant Pot does most of the work for you.
Why I Like Cooking with Lentils
Lentils are an affordable pantry staple that provide both plant based protein and fiber. They're easy to store, versatile, and a great way to make a meal more filling without relying entirely on meat.
For this soup, I use green lentils because they hold their shape during cooking and give the soup a hearty texture. Combined with the carrots, butternut squash, and other vegetables, they make this a simple way to get more fiber into your day.
The chicken bone broth adds extra protein, bringing each serving to 30 grams of protein and 10 grams of fiber. That's a satisfying combination for a meal that comes together with basic ingredients.
Instant Pot Green Lentil and Butternut Squash Soup
Servings: 4
Ingredients
- 210 grams green lentils (a little more than 1 cup), rinsed and drained
- 16 oz cubed butternut squash (I used frozen)
- 2 large carrots, scrubbed and chopped
- 1 bell pepper, chopped
- 1 medium onion, chopped
- 6 cups chicken bone broth
- Avocado oil spray (you can also use olive oil or other cooking spray)
- Italian seasoning blend, to taste
- Granulated garlic, to taste
- Black pepper, to taste
- Salt, to taste
Instructions
- Sauté the vegetables. Set your Instant Pot to Sauté and give the bottom of the pot a light spritz of avocado oil spray. Add the chopped onion and carrots and cook for a few minutes, stirring occasionally. Add the bell pepper and continue cooking briefly.
- Add the remaining ingredients. Stir in the rinsed green lentils, cubed butternut squash, chicken bone broth, granulated garlic, Italian seasoning, black pepper, and salt. Give everything a good stir.
- Pressure cook. Secure the lid and set the valve to Sealing. Cook on High Pressure for 12 minutes.
- Release the pressure. Allow the pressure to release naturally for 15 minutes, then carefully release any remaining pressure.
- Optional: Blend to thicken the soup. If you prefer a thicker consistency, use an immersion blender for a few seconds to partially blend the soup. You still want some of the lentils and vegetables to remain whole, giving the soup a nice mix of textures. Skip this step if you prefer a brothier soup.
- Taste and adjust. Stir the soup well, then taste and add more seasoning or salt if needed.
- Serve and enjoy. Divide into four servings and enjoy on its own or alongside your favorite side.
Seasoning note: I tend to season by taste rather than measure everything out, and this is a great recipe to do that with. Start with what sounds good to you, then taste and adjust as you go. You might prefer more Italian seasoning, extra garlic, or a little more black pepper. Experiment to find the combination and amount of seasoning you enjoy most.
How to Make This Soup a More Substantial Meal
This soup is filling enough to enjoy on its own, but it also works well as part of a larger meal. Serve it with half a sandwich or a side salad when you want something a little more substantial.
If you'd like to increase the protein even further, you have several easy options:
- Add chicken breast. Cooked, shredded chicken breast is an easy addition that works well with the flavors in this soup.
- Use lean ground turkey. Brown it separately or in the Instant Pot before adding the other ingredients. If you cook it in the pot first, drain any excess liquid or fat as needed.
- Add cooked fish. Gently stir cooked fish into the soup near the end so it warms through without breaking apart too much.
- Top with Greek yogurt or cottage cheese. If you want more protein without adding meat, a dollop of plain Greek yogurt or cottage cheese makes an easy topping. Add it to individual bowls so everyone can customize their serving.
You don't have to make every meal fit one exact formula. Think about what would make the meal satisfying for you, what ingredients you already have, and what fits your budget.
Make It Your Own
Use your favorite Italian seasoning blend. A store bought blend is an easy option, especially when you want to keep your grocery list simple. If you'd rather make your own, check out my 10 Easy Seasoning Blends to Add Variety to Your Meal Prep.
Make it vegetarian. You can swap the chicken bone broth for vegetable broth. Keep in mind that the protein content will be lower, but the lentils will still provide plant based protein and fiber.
Use what you have. Recipes like this are flexible. If you don’t have one of the veggies, it’s not a big deal. And amounts can be easily adjusted and this will still taste great.
Nutrition Information
Estimated nutrition per serving (¼ of the recipe):
- Calories: 360
- Protein: 30 g
- Fiber: 10 g
Nutrition is based on the ingredients and amounts that I used, your exact nutrition may vary. Adding meat, Greek yogurt, cottage cheese, or a side dish will change the nutritional values as well.
