Roasted Butternut Squash & Split Pea Soup

Nov 11, 2025
3 min read

Updated: Nov 22, 2025

There is nothing more comforting than a warm bowl of soup in the fall & winter. Better yet, what if it was a soup that can help fight off the cold & flu season? This Butternut Squash & Yellow Split Pea Soup combines the earthy sweetness of roasted squash with the rich, velvety texture of split peas. The duo turn into a decadent immune supporting food! It is a soup that will love you back!

This soup brings together the anti-inflammatory power of turmeric, the antioxidant richness of butternut squash, and the hearty strength of split peas. The result? A bowl that’s warming, nutrient-dense, and perfectly balanced. It is ideal for recovery days, cozy evenings, or anyone fighting the seasonal flu or cold because this soup is packed with immune supporting nutrition. Here is why 👇

Health Benefits

🌶️ Spices that Heal: Turmeric & Paprika

Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. It supports joint health, immunity, and even post-workout recovery.
Smoked paprika adds a touch of warmth and depth while providing vitamin A and beneficial antioxidants that protect your cells from oxidative stress.Together, the spices make this soup both healing and vibrant. It literally loves you back!

🧡 Butternut Squash:

This golden vegetable is packed with potassium, which can help lower high blood pressure.
When roasted, it develops a caramelized sweetness that perfectly balances the earthy flavor of the split peas and spices.

💛 Yellow Split Peas

Tiny but mighty, yellow split peas deliver about 13 grams of protein and 9 grams of fiber per serving in this soup. Protein supporting muscle repair and growth. Fiber will promote gut health, and steady energy.
They’re rich in B vitamins, magnesium, and iron, nutrients essential for metabolism and red blood cell production.

After roasting the butter nut squash, you have the option of using a blender or immersion blender to get an even creamier consistency! You can even add 1 cup of non fat greek yogurt for a creamier consistency, plus additional protein!

Why You’ll Love This Recipe

1️⃣ Comfort in every spoonful 🍲

2️⃣ Packed with fiber, protein & antioxidants 🌿

3️⃣ Simple, wholesome ingredients you probably already have ⏱️

4️⃣ Creamy Greek yogurt, crunchy pepitas & fresh cilantro on top 🧡

Roasted Butternut Squash & Split Pea Soup

Prep Time: 15 minutes

Cook Time:50 minutes

Yields 6 servings

Ingredients

1 medium butternut squash (about 2½ lbs), peeled, seeded, and cubed

1 cup dried yellow split peas, rinsed

1 medium yellow onion, chopped

1 15 oz can of diced tomatoes

3 cloves garlic, minced

2 tbsp olive oil, divided

1 tsp ground turmeric

1 tsp smoked paprika

½ tsp ground cumin (optional)

4 cups vegetable broth

1 tsp salt, or to taste

¼ tsp black pepper

2 tbsp lemon juice, or to taste

Directions:

Preheat oven to 425°F (220°C). Toss cubed butternut squash with 1 tbsp olive oil, smoked paprika, salt, and pepper. Roast for 25–30 minutes until golden and tender.
In a pot, combine split peas with 4 cups vegetable broth. Boil, then simmer on low for 30 minutes until soft.
Heat 1 tbsp olive oil in a large pot. Sauté onion and garlic for 5–7 minutes until fragrant. Stir in turmeric and cumin, cooking for 1 minute.
Add cooked split peas (with liquid), diced tomatoes, and roasted squash. Adjust thickness with water or broth and simmer for 10 minutes.
For a smooth texture, blend partially or fully with an immersion blender. Stir in lemon juice and adjust seasoning. Ladle into bowls and top with optional Greek yogurt, pumpkin seeds, and fresh cilantro.

**Tip: If you are trying to get more protein in this meal, add 1 cup of greek yogurt to soup before you blend it! This will give it a creamier consistency, tanginess and additional protein!

Nutrition per serving: 240 calories |13 gm Protein |33 gm carbohydrates | 6 gm Fat |9gm of Fiber

Printable version:

Get 7 High Protein Meals that you can make in less than 15 minutes!