Go Global with Squash and legume soups

By Sidonie Maroon, Culinary Educator for The Food Co-op

With a wave of my Cinderella wand — bippity, bop—you’re now empowered to cook fabulous soups fall through winter with a set of practo-magical tools for confidence and success. It’s elementary as—roasting squash and aromatics, cooking legumes, throwing in hearty greens, grinding up fresh spices, and brewing up some broth — layering it with acids, salt and heat. Wow! Easy, economical, nutritious, delicious and best of all repeatable with infinite variations. Let’s dive in.

Roasting Squash and Aromatics

Roasting vegetables is a transformative process that brings out their natural sweetness and creates a rich, caramelized flavor. To prepare, start by preheating your oven to 425°F. Peel and dice your squash, onions, garlic, and celery into even pieces. Toss the vegetables with olive oil, sea salt, and ground spices. Roast for 30 minutes in the oven or until tender and sweet.

Legumes for Texture and Protein

Legumes — whether lentils, beans, or peas — add texture and protein. If you’re using an Instant Pot, combine one cup of legumes with one and a half quarts of stock and a teaspoon of sea salt. Cook them on the Bean Cycle for 30 to 45 minutes, depending on the age and type of legume. On the stovetop, soak the beans overnight—though lentils can skip this step—and then drain them. Cover the legumes with broth and add a teaspoon of salt. Simmer for 45 to 60 minutes, stirring. Lentils cook faster and will be ready in 20 to 30 minutes.

Homemade Broth

A good broth is the foundation of any soup, and making your own is easy. Save your chicken bones, parsley stems, squash skins, and seeds. If you’re using an Instant Pot, toss the scraps into the pot with two quarts of water and let it cook on the Broth Cycle for 30 minutes. For a stovetop version, combine the scraps and water in a large pot and simmer them for about an hour. Strain the liquid, and you’ll have a rich, flavorful broth worthy of Grandma.

All Together Now 

Once your roasted vegetables, legumes, and broth are ready, you can combine them in a pot and begin layering flavors. This is where you add meat, acids, fresh herbs, and spices to reflect the cuisine you’re inspired by. I often add cooked greens like kale or chard at the end. These can be blanched in salted water for five minutes or steamed in the Instant Pot with a cup of water for two minutes. Chop the greens before stirring them into your soup.

Indian Warmth

If you’re in the mood for Indian flavors, focus on warming spices like cumin, coriander, turmeric, and garam masala. These spices pair well with roasted acorn squash and red lentils. Finish with a splash of lemon juice or apple cider vinegar to brighten the flavors and garnish with fresh cilantro. Add a hint of heat with fresh chilies or a pinch of cayenne pepper.

European Comfort

Think of herbs like rosemary, thyme, sage, and a dash of nutmeg. Roasted butternut squash works well with navy beans, and adding pancetta, ham, or sausage gives the soup a smoky depth. A splash of white wine vinegar, fresh parsley or dill, black pepper and we’re heading true North.

Smoky Mexican

Cumin, chili, smoked paprika, and Mexican oregano create a smoky base. Roasted squash and black beans are classic — add chorizo, ground turkey, or shredded chicken for extra substance. A squeeze of lime juice contrasts with smoky spice. Cilantro lifts, and chipotle or jalapenos bring on the heat to complement the sweet squash.

Bold West African

Ginger, garlic, chilies, and peanuts—roasted pumpkin pairs with black-eyed peas. Lime juice balances, and parsley or cilantro sings! For heat, Scotch bonnet peppers or cayenne are the thing.

The World is Your Pumpkin

You are limited only by your imagination and willingness to create!  By mastering the basics: roasting vegetables, preparing legumes, and making homemade broth—you’ll travel worlds in your own kitchen. So, gather your favorite whole spices, choose a squash and legume — presto, and you are passport ready to explore, one cozy-casual bowl at a time.

Butternut and Lentil Soup with Chorizo Flavors

Makes 3 quarts

A hearty, satisfying soup perfect for colder days, this butternut and lentil soup bursts with chorizo-inspired flavors. Soaking the lentils beforehand ensures they stay whole and maintain a perfect texture.

Lentils

1 cup brown lentils

1 teaspoon sea salt

4 cups warm water

Sheet Pan Vegetables

1 medium onion, diced

2 cups butternut squash, diced

2 stalks celery, diced

4 cloves garlic, minced

2 tablespoons olive oil

Chorizo Spice Mix

¼ cup dehydrated onion flakes

1 tablespoon sweet paprika

1 tablespoon smoked paprika

1 teaspoon coriander seed

1 teaspoon fennel seed

1 teaspoon sea salt

Soup Base

4 cups broth (made from squash scraps, or use water)

1 (28-ounce) can diced tomatoes

2 tablespoons apple cider vinegar

1 teaspoon sea salt

½ cup chopped parsley and/or cilantro

1 cup cooked kale, chopped (optional)

Prepare Lentils:

Rinse and soak the lentils in warm salted water for 1 ½ hours, then drain.

Roast Vegetables:

Preheat the oven to 425°F. Toss the diced onions, butternut squash, celery, and minced garlic with olive oil. Spread on a parchment-lined sheet pan and roast for 30 minutes.

Prepare Chorizo Spice Mix:

Grind the dehydrated onion flakes, sweet paprika, smoked paprika, coriander seed, fennel seed, and sea salt together in a spice grinder.

Cook Kale (Optional):

If using kale, cook it until tender. Blanch in salted water for 5 minutes or cook in the Instant Pot with 1 cup of water for 2 minutes (natural release). Chop once cooked.

Cook Lentils:

In a large soup pot, combine the soaked lentils and broth. Simmer for 10-15 minutes or until the lentils are tender. Avoid boiling to prevent them from bursting and turning mushy.

Bring It Together:

Once the lentils are tender, turn off the heat. Add the roasted vegetables, chorizo spice mix, diced tomatoes, apple cider vinegar, sea salt, herbs, and optional kale. Stir well and taste, adjusting salt and acids as needed.

Notes:

Kale can be cooked with the lentils if it’s tender, but pre-cooking ensures it’s soft.

Adjust the ratio of onions and squash to lentils and broth for your desired texture and flavor balance.

Adobo

Latin American Spice Blend

Makes 1 cup

Toast the cumin and cool. Blend all the spices together and grind in a spice grinder into a powder. Keep the spices in a glass jar right where you will use them most. The blend will keep for a month or two, but it’ll be gone by then. 

¼ cup dried minced garlic

¼ cup dried minced onion

3 tablespoons dried oregano

2 tablespoons cumin seed toasted

2 tablespoons coarse sea salt

1 ½  tablespoons white peppercorns

2 tablespoons dried orange zest

2 tablespoons dried lemon zest

African Inspired Spice Mix

Makes 1 cup 

Combine and grind together using a spice grinder, coffee mill, or Vitamix. Keep in a cool, dry place and use it within a month. 

4 teaspoons coriander seed

2 teaspoons fenugreek

1 teaspoon whole peppercorns

1/2 tsp red chili flakes

1/2 tsp allspice berries

6 cardamom pods; remove outer husk

6 whole cloves

6 tablespoons sweet paprika

4 tablespoons smoked paprika

2 teaspoons dried ginger

1 teaspoon cinnamon

1 tablespoon dehydrated onion flakes

1 tablespoon garlic powder

Quatre epices

Makes almost ¼ cup 

Grind together in a spice grinder or coffee mill:

1 tablespoon plus two teaspoons black peppercorns

1 nutmeg broken up with a mortar and pestle

2 teaspoons dried ginger

1 teaspoon allspice berries

Red Adjiki Wet Salt

makes 1 ½  cups

Red adjiki is a salty, aromatic chili condiment, not dissimilar to Tunisian harissa. This version is for a moist salt and is useful for anything from roasted vegetables, meats, soups, stews and beyond. Make yourself a batch, and you won’t regret it.

2/3 cup coarse Celtic sea salt

2 tablespoons coriander seeds

1 teaspoon turmeric powder

2 teaspoons fenugreek, toasted

1/2 teaspoon celery seed

2 tablespoons fresh or dried peppermint

5 cloves garlic, minced

4 tablespoons sweet paprika

1 teaspoon cayenne pepper or to taste

Using a spice grinder, in two batches, grind the coriander seeds, turmeric powder, toasted fenugreek, celery seed, fresh or dried peppermint, garlic, sweet paprika, and cayenne pepper until somewhat smooth. Store in a jar and use it within 3 months.

Toast the fenugreek over medium heat in a heavy-bottomed skillet. Toast until they’re browned with a maple syrup aroma.

Lime, salt and pepper dipping sauce

Serves 4

A delightful do-it-yourself condiment, to be mixed as liked, by the diner at the table.

4 small limes, quartered

1 teaspoon fine sea salt

1 teaspoon ground black pepper

4 small red chilies, deseeded and sliced

In small shallow bowls, divide the ingredients, making heaps of the salt and pepper and arranging the limes and chilies alongside. Squeeze lime into the salt and pepper bowl. Using chopsticks, mix some salt and pepper into the lime. Add the chili slices at the last moment.

Curried Kidney Bean Chili with Beef and Butternut Squash

Makes 3 Quarts

This hearty chili combines smoky ancho chilies, tender kidney beans, savory ground beef, and sweet roasted butternut squash for a flavorful and satisfying meal. Instructions include both stovetop and Instant Pot methods for cooking the beans.

Sheet Pan Vegetables

1 large onion, chopped

3 cups butternut squash, cut into large cubes

1 lb ground beef, crumbled

2 tablespoons olive oil

Whole Dry Spices

2 teaspoons smoked paprika

1 ½ teaspoons coriander seeds

1 ½ teaspoons cumin seeds

1 teaspoon turmeric powder

½ teaspoon fennel seeds

½ teaspoon cinnamon

¼ teaspoon decorticated cardamom

¼ teaspoon cayenne

2 whole cloves

1 teaspoon sea salt

Wet Flavor Paste

4 cloves garlic, chopped

2-inch piece fresh ginger (with peel), chopped

Beans and Broth

1 cup dried kidney beans (equals 2 ½ cups cooked beans)

1 teaspoon sea salt

2 dried ancho chilies

6 cups water (stovetop) or 1 quart water (Instant Pot)

To Finish

14.5-ounce can diced tomatoes

1 tablespoon apple cider vinegar

Sea salt, as needed

Optional Additions

2 cups cooked kale (chopped)

1 cup cooked quinoa

Cook the kidney beans

Instant Pot Method:

Rinse the dried kidney beans and place them in the Instant Pot with 1 quart of water, 1 teaspoon sea salt, and the ancho chilies.

Set to High Pressure for 30–45 minutes (30 minutes for fresher beans, 45 minutes for older beans). Allow a natural release.

Once done, drain the beans and chilies, reserving the cooking liquid. Remove the stems from the chilies, rinse out the seeds, and puree the chilies with ½ cup water until smooth.

Stovetop Method:

Rinse the dried kidney beans and place them in a large pot with 6 cups of water, 1 teaspoon sea salt, and the ancho chilies.

Bring to a boil, then reduce the heat and simmer, covered, for 1 ½ to 2 hours (or 45–60 minutes if beans are soaked overnight). Stir and add more water if needed.

Once tender, drain the beans and chilies, reserving the cooking liquid. Prepare the chilies as described above (remove stems, rinse seeds, and puree).

2. Roast the vegetables and cook the beef

Preheat the oven to 425°F and line a sheet pan with parchment paper.

Grind the dry spices into a powder using a spice grinder or mortar and pestle.

Toss the chopped onion, butternut squash, garlic, and ginger with olive oil and the ground spices.

Spread on the sheet pan.

Roast for 25 minutes, stirring halfway through.

After 25 minutes, remove the sheet pan and crumble the ground beef over the roasted vegetables. Stir to combine, then return to the oven for another 6–8 minutes, or until the beef is browned and cooked through.

3. Assemble the Chili

In a large pot (or the Instant Pot if using), combine the cooked kidney beans, pureed chilies, reserved bean cooking liquid, roasted vegetables, and ground beef.

Stir in the diced tomatoes and apple cider vinegar.

If using, add the cooked kale and/or quinoa for extra nutrition and texture.

Simmer over medium heat for 5–10 minutes to allow the flavors to meld (or use the sauté function on the Instant Pot). Taste and adjust seasoning with additional salt if needed.

Serving Suggestions

Serve hot with crusty bread, rice, or a dollop of yogurt for extra richness.

Notes

Bean-Soaking Option: Soaking the beans overnight reduces cooking time and improves digestibility.