High-Protein Butternut Squash Soup with lentils-protein-packed, creamy, and created by a Registered Dietitian Nutritionist. Made with just a handful of simple ingredients, this soup is rich in fiber and naturally sweet from the butternut squash. Red lentils melt into the broth, adding plant-based protein while keeping the texture smooth and velvety. Plus, it's freezer-friendly, perfect for meal prep, and with an oil-free option.
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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! Add a generous drizzle of my green Everything Cashew Sauce for extra nutrients!
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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🥣 Why This Recipe is Healthy
- Healthy Ingredients: This recipe was created by a Registered Dietitian Nutritionist.
- Added Lentils: This soup is rich in protein and fiber from the addition of lentils which make us feel full quickly, so you are less likely to overeat.
- Coconut Milk Optional: Coconut milk is rich in saturated fats, primarily lauric acid, which can raise LDL (bad) cholesterol levels. While some argue it also raises HDL (good) cholesterol, the overall impact on heart health is still debated. Therefore, this recipe doesn't call for coconut milk, but 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.
👩🏼🌾 Ingredients & Health Benefits
- Red lentils add protien and fiber to this Vegan Butternut Squash Soup.
- 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.
- Onion & garlic increase iron and zinc absorption.
- Spices: Curry powder, cumin, and turmeric are rich in antioxidants.
- Lime juice adds vitamin C, increasing iron absorption.
- Coconut milk is optional. Use oat or soy milk to keep it creamy.
- Diced tomatoes are rich in the powerful antioxidant, lycopene.
- Low-sodium vegetable broth is optimal for keeping blood pressure in check.
See the printable recipe card below for quantities.
🗒️ Jump to Recipe🍠 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 Soup Recipes page for more healthy soups.
📖 How to Make High-protein Vegan Butternut Squash Soup
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Cube the squash. Dice the onion and garlic.
- Cook aromatics: 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.
- Combine: Transfer the red lentils, diced tomatoes, vegetable broth, and butternut squash to the saucepan.
- Simmer: 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.
- Blend: 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.
- Adjust consistency: Add vegetable broth, nondairy milk, or coconut milk until the desired consistency. Heat until warmed through.
For serving butternut squash and lentil soup: Add fresh lime juice to taste. Season with salt and black pepper. Garnish with fresh cilantro.
✔️ Expert Tips
- Peeling the squash is optional. The skin softens when cooked and can be eaten, but leaving it on can add extra fiber to the soup.
- 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!
- Boost flavor: Add a drizzle of my Everything Cashew Sauce!
- Increase protein without compromising flavor. slightly increase the red lentils without affecting the texture. They dissolve into the soup, making it naturally thick.
- Add nutritional yeast to enhance the umami flavor while adding extra protein and B vitamins.
- Storage: Refrigerate leftover Vegan Butternut Squash Soup in an airtight container for up to 5 days. For longer storage, freeze in a freezer-safe container for up to 3 months.
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🙋🏽♀️ Recipe FAQs
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.
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Vegan Butternut Squash Soup
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
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EQUIPMENT
- Immersion blender
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
- *Peeling the squash is optional. The skin softens when cooked and can be eaten, but leaving it on can add extra fiber to the soup.
- 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.
- Boost flavor: Add a drizzle of my Everything Cashew Sauce.
- Increase protein without compromising flavor. slightly increase the red lentils without affecting the texture. They dissolve into the soup, making it naturally thick.
- Add nutritional yeast to enhance the umami flavor while adding extra protein and B vitamins.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
MaryBeth says
So delicious! Love the spices and the addition of red lentils for more protein. I know we'll be coming back to this recipe again and again! Thank you, Nisha!
Nisha Melvani, RDN says
So happy you enjoyed this soup so much. Thank you.
Kristen says
I like the flavor but burned my pot as 2 cups of broth is no where near enough for this recipe. I had to add significantly more broth after the fact. I would also add pepper as this definitely needed some kick.
Nisha Melvani, RDN says
I love adding pepper, too. The temperature may have been a bit high, but yes, more broth is typically needed here.
Traci says
I am obsessed with this soup. So sad we ate it all! Used acorn squash and frozen butternut squash because that’s what I had on hand and crumpled tempeh on top for extra protein and texture. Sooo good! Thanks Nisha!!
Nisha Melvani, RDN says
Love the addition of tempeh. Thank you so much.