This butternut squash red lentils soup is one of the most comforting dishes I’ve learned in Scotland.
🌿 Comfort Soup Story | 暖暖湯的故事
When I first moved to Scotland, one of the simplest yet most comforting dishes I learned from the locals was a red lentil soup. It seemed to appear in every cozy home kitchen, simmering gently with humble vegetables like carrots or celery. Over time, I started making my own version using butternut squash — naturally sweet, beautifully orange, and full of warmth.
Red lentils aren’t common in Hong Kong kitchens, but they’ve become a staple in mine. High in plant-based protein and fibre, they cook quickly without soaking, making them perfect for busy days. This easy soup takes only 20 minutes, and uses just four ingredients — yet it delivers a silky, satisfying texture that feels far more luxurious than the effort it takes.
當我剛搬到蘇格蘭時，當地朋友教我的第一道家常湯品，就是紅扁豆濃湯。在這裡，這是一道幾乎每個家庭都會煮的湯，常與紅蘿蔔或西芹一起慢煮，飄出溫暖香氣。我後來加入南瓜，煮出屬於自己的版本——自然甜美、色澤溫潤、喝一口就讓人暖到心底。
紅扁豆在香港的廚房裡並不常見，但自從接觸後，它就成為我料理中的常備食材。富含植物性蛋白與膳食纖維，不需浸泡即可快速煮熟，非常適合生活忙碌時的健康選擇。這款濃湯只需簡單食材，20 分鐘完成，口感濃滑卻完全不費工夫。
Ingredients｜食材（約 2–3 人份）
- 300g butternut squash, peeled and cubed
- 100g celery, chopped
- 100g red lentils, rinsed
- 500ml vegetable stock
- 奶油南瓜 300 克（去皮切塊）
- 西芹 100 克（切碎）
- 紅扁豆 100 克（沖洗乾淨）
- 蔬菜高湯 500 毫升
Steps｜作法
- Heat the saucepan with oil. To sauté the ingredients until soft.
- Add the stock and bring to a boil.
- Lower to a simmer, cover, and cook for 15–18 minutes, or until everything is soft.
- Use an immersion blender to puree until smooth, or leave it slightly chunky if you prefer texture.
- Taste and adjust seasoning if needed. Serve warm.
- 將所有食材放入鍋中，以橄欖油炒香。
- 加入上湯後，以大火煮滾。
- 轉小火加蓋，燉煮約 15–18 分鐘，直到所有食材變軟。
- 使用手持攪拌棒打成濃湯狀（也可保留部分顆粒口感）。
- 試味後視需要加鹽調整，即可趁熱享用。
Yves Tips！
- This lentils soup freezes well — double the batch for later!
這道湯可冷凍保存，建議一次煮多一點分裝。 - Try adding a pinch of cumin or smoked paprika for a warmer depth.
可加入孜然粉或煙燻紅椒粉增添香氣。 - A squeeze of lemon juice before serving brings out the brightness.
上桌前擠一點檸檬汁，味道更清爽明亮。
Kitchen Notes | 廚房筆記
What are the red lentils?
紅扁豆是什麼？
Red lentils are a variety of lentils that break down quickly when cooked, making them ideal for soups and purees. Unlike brown or green lentils, they don’t hold their shape — which gives this lentils soup its creamy texture without the need for cream or butter. They’re rich in protein, iron, and dietary fibre, and are a popular staple in Middle Eastern and Indian cuisine .
紅扁豆是豆類的一種，煮熟後會自然融化，非常適合做湯或濃醬。不同於綠扁豆或棕扁豆，紅扁豆不會保留顆粒感，因此這道濃湯即使不加奶油也能自然綿滑。它富含蛋白質、鐵質與膳食纖維，是中東與印度料理中的重要食材，在西方素食料理中也非常受歡迎。
Why saute vegetables first?
為什麼西式煮湯要先炒香蔬菜？
In Western cooking, especially when making soups, it's common to sauté the vegetables before adding any liquid. This technique helps build flavour, soften the texture, and bring out the natural sweetness of ingredients like onions, celery, or squash.
我曾在酒店廚房工作，大鍋煮湯時，我們會把蔬菜拌上橄欖油與香料，放入焗爐中先烤香，再用來煮湯。這個步驟可以大大提升湯的香氣與濃郁度。這與傳統中式煮湯方式不同，中菜多半是將材料直接放入水中慢煮。但如果你想做出西式滑順的蔬菜湯，這一步真的很值得。
Can I freeze this soup?
這道湯可以冷凍嗎？
Yes! This butternut squash red lentils soup freezes beautifully. Let it cool completely before transferring into freezer-safe containers. It keeps well for up to 3 months. To reheat, simply defrost in the fridge overnight or heat gently from frozen with a splash of water.
這道湯非常適合冷凍保存。待湯完全放涼後，分裝入可冷凍容器，可保存約 3 個月。享用前可提前放入冰箱解凍，或直接加一點水慢慢加熱。
What to serve with this soup?
可搭配什麼享用？
Serve this butternut squash red lentils soup with crusty bread, oatcakes, or a simple green salad for a light meal. It also pairs well with a slice of sourdough toast spread with hummus or avocado.
這款紅扁豆南瓜湯可搭配硬皮麵包、蘇格蘭燕麥餅或簡單的綠色沙拉。也可配上一片酸種麵包，塗抹鷹嘴豆泥或酪梨，做成清爽輕食組合。
More ways to use red lentils
紅扁豆還可以怎麼煮？
Red lentils are perfect for Indian-style dals, veggie patties, or even blended into sauces for extra protein. They’re budget-friendly and shelf-stable — a great pantry essential for quick, healthy meals.
紅扁豆還可以用來煮印度咖哩豆泥（dal）、製作蔬菜豆餅，或打碎加入醬汁中增加蛋白質含量。它價格親民、容易保存，是值得囤在廚房的萬用好豆
This recipe card includes both English and Chinese for the ingredients and steps — thoughtfully designed to support both international readers and Chinese-speaking home cooks.
Butternut Squash Red Lentils Soup｜20分鐘南瓜紅扁豆濃湯
Ingredients
- 300 g butternut squash peeled and cubed
- 100 g celery chopped
- 100 g red lentils rinsed
- 500 ml vegetable stock
- 1 tablespoon Olive oil
- 奶油南瓜 300 克（去皮切塊）
- 西芹 100 克（切碎）
- 紅扁豆 100 克（沖洗乾淨）
- 蔬菜高湯 500 毫升
- 橄欖油 約1湯匙
Instructions
👩🏻🍳 Steps｜作法
- Heat the saucepan with oil. To sauté the ingredients until soft.
- Add stock to the saucepan and bring to a boil.
- Lower to a simmer, cover, and cook for 15–18 minutes, or until everything is soft.
- Use a handheld blender to puree until smooth, or leave it slightly chunky if you prefer texture.
- Taste and adjust seasoning if needed. Serve warm.
- 將所有食材放入鍋中，以橄欖油炒香。
- 加入上湯後，大火煮滾。
- 轉小火加蓋，燉煮約 15–18 分鐘，直到所有食材變軟。
- 使用手提攪拌棒打成濃湯狀（也可保留部分顆粒口感）。
- 試味後視需要加鹽調整，即可趁熱享用。
Video
Notes
- This soup freezes well — double the batch for later!
這道湯可冷凍保存，建議一次煮多一點分裝。 - Try adding a pinch of cumin or smoked paprika for a warmer depth.
可加入孜然粉或煙燻紅椒粉增添香氣。 - A squeeze of lemon juice before serving brings out the brightness.
上桌前擠一點檸檬汁，味道更清爽明亮。
歡迎將這篇食譜收藏起來！
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