This comforting Butternut Squash and Lentil Soup with Sage and Turkey Sausage is more than just a delicious fall or winter dinner. It’s a warm, satisfying bowl packed with flavor, protein, and nutrients. With its rich, hearty texture and seasonal ingredients, this dish brings together sweet roasted squash, hearty red lentils, and savory turkey sausage, all gently flavored with sage and spices to create a nutritionally balanced one-pot meal that’s easy to make and family-friendly.
Health Benefits and Things to Keep in Mind
Each ingredient in this soup adds its own healthy boost. Butternut squash is rich in vitamin A, vitamin C, and potassium, which are important for immune health, vision, and maintaining normal blood pressure. Lentils are loaded with fiber and plant-based protein, helping with digestion and making the meal filling. Turkey sausage adds lean animal protein and iron, while sage is known for its antioxidants and potential anti-inflammatory benefits.
While this recipe is generally healthy, it’s important to look at the sodium content in the sausage and broth you choose. Opt for low-sodium broth and lean or reduced-sodium turkey sausage when possible. If you’re sensitive to legumes, start with a small serving to see how your body reacts to lentils.
Ingredients
- 1 tablespoon olive oil
- 1 pound turkey sausage (crumbled or sliced into coins)
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 4 cups cubed butternut squash (about 1 medium squash)
- 1 1/2 teaspoons dried sage (or 1 tablespoon fresh, chopped)
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1 cup red lentils, rinsed
- 6 cups low-sodium chicken or vegetable broth
- Salt and black pepper to taste
- Optional: chopped fresh parsley for garnish
Instructions
Step 1: Prepare the Ingredients
Chop the onion, garlic, and butternut squash into bite-sized cubes. Rinse the lentils under cold water and drain. Slice or crumble the turkey sausage, depending on its style.
Step 2: Brown the Sausage
In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the turkey sausage and cook until browned and cooked through, about 5–7 minutes. Remove the sausage from the pot with a slotted spoon and set it aside.
Step 3: Sauté the Vegetables
In the same pot, add the chopped onion. Sauté for 3–4 minutes or until soft. Add the garlic and cook for 30 seconds more, stirring constantly. Add the cubed butternut squash, sage, cumin, and smoked paprika. Stir to coat the veggies in the aromatics and spices.
Step 4: Simmer the Soup
Pour in the broth and stir in the rinsed lentils. Bring to a boil, then reduce the heat to low. Cover and simmer for 25–30 minutes, or until the lentils and squash are tender and the soup begins to thicken.
Step 5: Add the Sausage Back In
Return the cooked turkey sausage to the pot and stir well. Let it heat through for another 5 minutes. Taste and add salt and pepper as needed.
Step 6: Serve
Ladle the soup into bowls and garnish with chopped fresh parsley if using. Serve hot with crusty whole grain bread or a light side salad for a complete meal.
Why You’ll Love This Recipe
This hearty soup is an all-in-one meal, making it perfect for busy weeknights or meal prepping for the week ahead. It’s nourishing, flavorful, and easy to adapt. For a vegetarian version, omit the sausage or replace it with plant-based sausage. Swap red lentils with green or brown types if you prefer a firmer texture.
So whether you’re warming up in the colder months or just looking for a comforting dinner packed with nutrients, this Butternut Squash and Lentil Soup with Sage and Turkey Sausage is a healthful and delicious choice you’ll want to make again and again.
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