Creamy curry Butternut Squash and Lentil Soup that's protein-packed and incredibly nourishing. This vegan recipe uses pantry-friendly ingredients and is quick and affordable to make. Plus, it's freezer-friendly, perfect for meal prep, and with an oil-free option.
Add a generous drizzle of my green Everything Cashew Sauce for extra nutrients!
The soup gets its creamy texture from blending the red lentils. No coconut milk is required. Blending lentils and beans is one of my favorite ways to thicken soups and sauces. It makes for a more nutritious meal, and it's a cunning way to sneak more legumes into your diet!
While this recipe doesn't call for coconut milk, you can add some at the end of the cooking process for another layer of richness and flavor. Or add a splash of unsweetened non-dairy milk for a smoother texture.
🥣 Why This Recipe is Fabulous
- This recipe is easy, quick, delicious, and nutritious with very little cleanup.
- This soup is rich in protein and fiber which make us feel full quickly, so you are less likely to overeat.
- Make this recipe from start to finish in 35 minutes or less.
This butternut squash and lentil soup was inspired by my Vegan Lemon Orzo Soup Soup, as well as my Cauliflower Butternut Squash Soup, on this site.
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👩🏼🌾 Ingredients
- Red lentils
- Butternut squash
- Onion
- Garlic
- Curry powder, coriander, cumin, turmeric
- Garam Masala
- Lime
- Coconut milk (optional)
- Diced tomatoes
See the recipe card for quantities.
🍠 Substitutions
- Butternut squash - use sweet potato instead as desired
- Coconut milk - use my Everything Cashew Sauce, nondairy creamer, nondairy milk, blended cashews with water, or omit entirely
Visit my Vegan Soups and Stews page for more healthy soup recipes.
📖 How to Make Butternut Squash Lentil Soup
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Step 1. Cube the squash. Dice the onion and garlic.
Step 2. Cook the onion in a little olive oil or vegetable broth for about 5 minutes, or until translucent. Cook the garlic with the onion for 30 seconds more. Add the spices and cook for another minute.
Step 3. Transfer the red lentils, diced tomatoes, vegetable broth, and butternut squash to the saucepan.
Step 4. Once the liquid has come to a boil, reduce the heat and simmer covered for about 20 minutes, or until the lentils are cooked and the squash is tender. Mix in the garam masala.
- Step 5. Transfer two cups of the curry to the blender and blend until mostly smooth. Return the blended soup to the saucepan. Or use an immersion blender instead.
- Step 6. Add vegetable broth, nondairy milk, or coconut milk until the desired consistency. Heat until warmed through.
✔️ Expert Tips
- Add the garam masala towards the end of the cooking process to maximize flavor.
- For a smoother butternut squash and lentil soup, blend in a high-speed blender until completely smooth. Otherwise, use an immersion blender for easier cleanup!
- Add a drizzle of my Everything Cashew Sauce!
👩🏽⚕️ Nutrition
Red Lentils
Red lentils may be tiny, but they're packed with protein and fiber. They bust the myth that plant-based diets are lacking in protein. They're inexpensive, versatile, quick to cook, and nutrient-dense. What I love most is that they don't take up much room in my non-existent NYC pantry!
Butternut squash
Butternut squash adds a sweet, delicious nutty flavor to this soup. It's high in fiber which slows down the absorption of foods, regulating blood sugar levels. It also has impressive amounts of vitamin A and potassium.
Butternut squash is sometimes referred to as a starchy vegetable, just like potatoes, because it contains higher amounts of carbs than, say, broccoli or green beans. But butternut squash contains complex carbs, which pack in way more nutrients than simple carbs. They’re also higher in fiber and digest more slowly. This makes them more filling, which means they’re a good option for weight control.
Use a vegetable peeler, as you would for carrots!
If you find your squash difficult to peel, microwave the whole squash for two to three minutes to help soften the rind. Then cut off both ends and use a vegetable peeler to remove the rind.
Yes. For oil-free, cook the onion in vegetable broth and omit the olive oil.
🍽 Related Recipes
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📖 Recipe
Butternut Squash and Lentil Soup
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Ingredients
- 1 tablespoon olive oil or vegetable broth
- 1 medium yellow onion diced
- 3 garlic cloves minced
- 1 teaspoon curry powder
- ½ teaspoon coriander
- ½ teaspoon ground cumin
- ¼ teaspoon turmeric
- 1 cup red lentils rinsed and drained
- 14 ½ ounces diced tomatoes canned, with juice
- 2 cups vegetable broth plus more for cooking
- 1 medium butternut squash cut into ¾-inch pieces (3 cups)
- ¼ teaspoon garam masala
- Coconut milk canned, to taste (optional)
- Unsweetened non-dairy milk to taste (optional)
- Fresh lime juice to taste
- ¼ cup chopped cilantro for garnish
Instructions
- Cook aromatics: Heat the olive oil in a large saucepan over medium-high heat. Cook the onion for about 5 minutes, or until translucent. Add the garlic and cook for 30 seconds more.
- Cook spices: Add the curry powder, coriander, cumin, turmeric, and garam masala. Cook for 1 minute more.
- Combine: Add the red lentils, diced tomatoes, vegetable broth, and butternut squash. Bring the liquid to a gentle boil before reducing the heat. Simmer with the lid on for about 20 minutes, or until the lentils are cooked and the squash is just tender.
- Add the garam masala and mix.
- Blend: Use an immersion blender to [partially blend the soup until the desired consistency. Otherwise, Transfer 2 cups of the curry (without the squash) to a blender. Blend until mostly smooth. Return to the saucepan.
- Add liquid: Stir in the desired amount of coconut milk, vegetable broth, or non-dairy milk until the desired consistency. Heat until warmed through, adding more broth, coconut milk, or non-dairy milk as needed.
- Season: Add fresh lime juice to taste. Garnish with freshly chopped cilantro.
Notes
- For oil-free, substitute the olive oil for vegetable broth.
- Add the garam masala towards the end of the cooking process to maximize flavor.
- Use an immersion blender for easier cleanup. Otherwise, blend the soup in batches. Do not fill the blender more than halfway. Remove the center cap and cover it with a dishcloth so the steam can escape. Hold the cloth down while blending.
- For a smoother soup, feel free to blend completely.
- Add a drizzle of my Everything Cashew Sauce.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Jennifer
There is a pot of this on my right now now! Can’t wait until dinnertime. BTW, are the estimated nutrition facts per serving?
Nisha Melvani, RDN
Hi. Thank you. I hope you love it. The nutrition facts are for one-third of the amount it makes.
An Hunter
Yummy! I used an immersion blender and the lentils left it a bit grainy. I would try for a smoother consistency next time using a super blender. But super tasty!
Nisha Melvani, RDN
Hi. Yes, a high-speed blender guarantees a smoother soup. I'm glad you enjoyed it.
Watsonette
The spices REALLY elevate this delicious soup. I did add coconut milk. No regrets! = )
Nisha Melvani, RDN
Always makes for a creamier soup! I'm glad it was a hit!
Tarina
This is the best butternut soup recipe I've ever made. I did not have red lentils and used green lentils instead. I also had some carrots and celery left over that I added and forgot to add the garlic. It still came out incredibly good. Can't wait to make it again.
Nisha Melvani, RDN
I'm so glad you enjoyed it! Your additions sound delicious. Thank you for commenting.
Camille
This soup is absolutely delicious and so easy to make. Definitely one I’ll be making often this winter. Thank you for another winner Nisha!
Nisha Melvani, RDN
I'm so glad you enjoyed it! It's one of my first blog recipes!
Irene Genelin
Hi Nisha,
I made this soup today. I tried omitting the coconut milk, just to see how it tasted. I enjoyed it, but next time I will add coconut milk, as I really enjoy the rich and creamy taste it lends.
I stumbled upon your cookbook as a recommendation on my public library's e-book app and am loving looking through it. I am from the States but am currently in Sofia, Bulgaria.
Sending wishes for continued creativity in your cooking and recipe writing. I look forward to trying more of your dishes!
Nisha Melvani
Welcome! I'm excited to have you here trying my recipes. Thank you. Yes, coconut milk adds creaminess to this recipe. Thank you for supporting my cookbook. Enjoy!
Sarah
This is one of my favorite soups, I've made it multiple times. I use my immersion blender instead of transferring to a blender. I also use frozen, pre-cut squash because I hate cutting those things. Super simple, super quick, super easy, super delicious.
Nisha Melvani
Those are great tips. Thank you for sharing. So glad it's a hit!
Ahri
Amazing! And quick! And easy! I doubled the recipe, used a whole can of coconut milk and a couple limes. So very good. Thank you Nisha!
Nisha Melvani, RDN
Awww thank you for your kind comment. I'm so so happy you enjoyed it.
Stephanie
Delicious, also easily enough for 4. I used 100g each of coconut yogurt and soya milk for options. Great autumn meal
Nisha Melvani
Thanks for letting me know. I'm so glad you enjoyed it. Have a great evening.
Wendy
Delicious and hearty. My only comment is that it definitely needed more cooking time. After 20minutes the squash was trill hard and the red lentils were still toothly. I like when the red lentils sort of melt into the liquid. I cooed mine fort another 20 minutes to achieve the desired consistency.
Nisha Melvani
Thanks for sharing your experience Wendy. I'm glad you enjoyed it.
Chantelle
Super delicious! Absolutely making this again!
Nisha Melvani
Yay! So glad.Thank you.
Micah
This was wonderful! I’m a beginner cook and I was able to get it done + lots of leftovers
Nisha Melvani
Awww so glad t worked out. Thank you.
Susan Harrison
Fmade this, it was lovely
Nisha Melvani
I'm so happy you enjoyed it. Thank you for letting me know. Have a great day.
Ani
Yummy soup!
cookingforpeanuts
Thank you Ani. xxx
Emily
One of your best! 🎯
Nisha Melvani
You made my evening. Thanks for leaving a comment and I'm so happy you liked it:)