Sunday, July 14, 2024
HomeWhole FoodsVegan Curried Butternut Squash Lentil Soup

Vegan Curried Butternut Squash Lentil Soup

This scrumptious vegan butternut squash lentil soup is simple to make in 40 minutes with just some easy components. You’ll love this straightforward recipe for a fast meal on a chilly night time.

Bowl of butternut squash red lentil soup with a spoon.

Desk of Contents

In regards to the Recipe

This butternut squash and crimson lentil soup is bound to be your new favorite wholesome recipe throughout the colder months. Although getting ready the butternut squash takes a couple of minutes, the remainder of the recipe may be very fast and simple to make.

The nice and cozy spices are scrumptious paired with the sweetness of the butternut squash and it makes a good way to get extra veggies into your food plan.

This can be a vegan soup with loads of fiber, it’s good supply of plant-based protein and is oil-free and gluten-free, so appropriate for quite a lot of dietary wants.

For extra recipes like this, this Butternut Squash Lentil Stew and Hearty Lentil Stew with Potatoes are each scrumptious. You probably have additional butternut squash, this Chipotle Butternut Squash Chili with Black Beans and Butternut Squash Curry with Chickpeas and Spinach are each fantastic too.


Right here’s what you’ll have to make this creamy and scrumptious soup:

  1. Butternut squash. You’ll want 3 cups of peeled and cubed butternut squash. Butternut squash provides a touch of sweetness and makes the soup splendidly creamy. You possibly can substitute candy potato or do half and half for a variation. You would additionally attempt different winter squashes like acorn squash or kabocha squash (or do this Creamy Coconut Kabocha Squash Soup, yum!).
  2. Purple lentils. Purple lentils are excessive in fibre and protein and add fantastic heartiness to the recipe. You’ll want 1 cup of dry, raw crimson lentils. You should use inexperienced lentils however the soup could have a unique shade, texture (inexperienced lentils have a agency texture) and take longer to cook dinner.
  3. Onion, garlic and celery. Onion, garlic and celery are create the flavour base for the recipe. Onion and garlic are each nice for supporting the immune system.
  4. Curry powder and cumin. Curry powder and cumin don’t simply add a wealthy, curried flavour to the soup, they’re additionally each wealthy in antioxidants.
  5. Canned, diced tomatoes. You’ll want 1 28 oz can of diced tomatoes. I’d suggest utilizing fireplace roasted diced tomatoes if doable.
  6. Vegetable broth. Any form of vegetable broth works. I take advantage of bouillon cubes simply because they’re so handy. I like GoBio or HarvestSun natural bouillon cubes. I like utilizing bouillon cubes over carton broth simply because it’s really easy to inventory in your pantry with out it going dangerous. That being stated, any carton, recent or selfmade inventory is fantastic too.
  7. Coconut milk. You’ll want 1 cup of coconut milk. I used mild coconut however full-fat works too.

Please see the recipe card on the finish of the publish for the entire ingredient record with measurements and detailed directions.

Variations and Additions

  • A contact of cinnamon works nicely with the opposite spices. Add 1/4 tsp cinnamon with the opposite spices.
  • For added veggies, you’ll be able to add as much as 2 cups combined from bell pepper, cauliflower or carrots.
  • For some spice, add as much as 1 tsp cayenne pepper or crimson pepper flakes.
  • So as to add greens, add as much as 2 cups chopped Tuscan kale or child spinach on the finish and stir to combine.
  • Stir in as much as 1 full can of sunshine coconut milk or full-fat coconut milk for a creamy end or do this Curried Lentil Soup.
  • Use candy potatoes as a substitute of butternut squash for a variation, or do this Candy Potato Lentil Soup.

Step-by-Step Directions

Step 1. Put together the Squash and Veggies

Peeled butternut squash cut into cubes on a cutting board with a knife.

Earlier than you begin cooking the soup, chop up all of the veggies and put together the butternut squash. To organize the squash, reduce the highest and backside off, take away the peel utilizing a vegetable peeler, then reduce in half lengthwise with a pointy knife. Scoop out the seeds then reduce into cubes.

You’ll want 3 cups of cubed and peeled squash which is roughly one small squash or 1/2 a bigger one.

Step 2. Sauté the Veggies.

Onion, garlic and celery in a large soup pot with a wooden spoon.

As soon as all the pieces is chopped and able to go, add the celery, onion and garlic to a big soup pot and sauté over medium-high warmth for 5-8 minutes. You possibly can cook dinner the greens in 1 tbsp of olive oil or use ab little bit of water or broth to make the recipe oil-free.

Cumin and curry powder being stirred into celery, onion and garlic in a soup pot.

As soon as they’re softened and aromatic, about 5-6 minutes, stir within the curry powder and cumin and cook dinner for just a few extra minutes.

Step 3. Add the remainder of the components.

Uncooked butternut squash red lentil soup in a large soup pot.

Subsequent, add the remainder of the components, carry all of it to a light-weight simmer then simmer uncovered for 15-20 minutes till the squash and lentils are tender.

Step 4. Mix a number of the soup.

Blended butternut squash lentil soup in a Vitamix container.

Lastly, for a thick and creamy soup, scoop about 2 cups of the soup out and right into a bender.

Fastidiously puree till easy then pour again into the pot with the unblended portion of the soup. Alternatively, you’ll be able to pulse an immersion blender within the pot just a few occasions.

Healthy Vegan Butternut Squash Lentil Soup Recipe

Recipe FAQs

Ought to I take advantage of mild or full-fat coconut milk?

I’ve used each and discover full-fat only a bit too wealthy for me however each are completely fantastic to make use of. I like utilizing mild coconut milk to cut back the fats within the recipe.

Do I’ve to mix the soup?

Nope! Completely as much as you. I wish to mix a few of it for a creamier, thicker soup.

Can I take advantage of inexperienced or brown lentils?

Sure, although the soup could have a unique texture as inexperienced and brown lentils are firmer when cooked, and naturally, the soup will probably be darker in color. You’ll want a barely longer cooking time as nicely.

Can I make this in an On the spot Pot?

Sure. To make this recipe in a stress cooker, add the onion, garlic and celery and use the Saute perform to cook dinner for a couple of minutes. Add the remaining components, seal the On the spot Pot and cook dinner on Excessive Strain for 7 minutes. Let the stress launch naturally for 10 minutes, then launch any remaining stress, fastidiously open and revel in.

Did you do this recipe? I’d love to listen to about it! Scroll right down to the remark part to depart a star score and assessment.


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This hearty crimson lentil butternut squash soup is nutritious, flavorful, straightforward to make and full of veggies. 

  1. Add the onion, garlic and celery to a big pot or dutch oven with 2-3 tbsp vegetable broth or 1 tbsp olive oil.
  2. Prepare dinner over medium-high warmth for 7-8 minutes till softened and aromatic. If the pot dries out, add just a few extra splashes of broth.
  3. Add the curry powder and cumin, stir and cook dinner for 2-3 extra minutes, stirring ceaselessly.
  4. Add the remainder of the components and convey to a light-weight simmer over medium warmth.
  5. Calmly simmer, uncovered, for about 20 minutes till the butternut squash and lentils are tender.
  6. Fastidiously scoop out 2 cups of the soup and add to a blender. Puree till easy the pour again into the pot and stir to mix. Style and season with extra salt and black pepper, if wanted. To brighten the flavour, you’ll be able to squeeze in a little bit of lemon juice or lime juice.
  7. Take pleasure in straight away or retailer in a sealed container within the fridge for as much as 5 days. It can be frozen for as much as months.


  • Serving Dimension: 1/sixth of recipe
  • Energy: 214
  • Sugar: 5.4 g
  • Sodium: 482 mg
  • Fats: 5 g
  • Carbohydrates: 36 g
  • Fiber: 6 g
  • Protein: 10 g

Key phrases: butternut squash lentil soup, squash and lentil soup recipe



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