This recipe for Curried Butternut Squash Red Lentil Soup uses pantry-friendly ingredients, is quick and affordable to make, with an option for oil-free.
The soup gets its creamy texture from blending the red lentils. No coconut milk 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 teen's diet!
Red lentils have a speedy cook time, and with just one pot to clean (and possibly an immersion blender), you'll likely be making this quick and easy soup over and over again. It's also visually appealing, and as the saying goes, we eat with our eyes first.
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.
This protein and fiber-rich soup is quite filling, but you'll always have room to enjoy it with a slice of sourdough!
Why This Recipe for Curried Butternut Squash Red Lentil Soup 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.
How to Make This Recipe
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.
Transfer the red lentils, diced tomatoes, vegetable broth, and butternut squash to the saucepan. 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.
Transfer two cups of the curry to the blender and blend until mostly smooth. Return the blended soup to the saucepan.
Add vegetable broth, nondairy milk, or coconut milk until the desired consistency. Heat until warmed through.
Add fresh lime juice to taste. Season with salt and black pepper. Garnish with fresh cilantro.
Ingredients & Nutrition
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 cooking, and nutrient-dense. What I love most is that they don't take up much room in my non-existent NYC pantry!
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. Tip: 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.
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.
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