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.
Save This Recipe!
Type your email & I'll send it to you!
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.
Jump to:
🥣 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.
🛍️ Shop Recipe Cookware and Ingredients
Note: As an Amazon Associate, I earn from qualifying purchases.
Nisha's Favorites
Get my tried-and-true products.
🙋🏽♀️ 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.
🍽 Related Recipes
👩🏽🍳 Made this recipe?
Let me know your thoughts on High-Protein Butternut Squash Soup by leaving a ⭐️ rating below or sharing it on Instagram.
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
Save This Recipe!
Type your email & I’ll send it to you!
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.
Melissa says
Amazing! I had to add some carrots since my squash didn’t amount to 3 cups. And, it was still amazing!
Nisha Melvani, RDN says
Yay! Thrilled you enjoyed the soup. Carrots are an excellent substitution!
Linda says
True Confession…I’d had a Butternut Squash for weeks and decided to finally make something with it. I made this recipe and it was super easy with all the ingredients already in my pantry. The only change I felt it needed was to add salt and pepper. I was happy to see I didn’t need to peel the squash…that’s why it had been sitting around so long. I also added some smoked paprika on the top of my bowl for added flavor. I only gave it a 4 in comparison to your other amazing recipes I’ve made.
Nisha Melvani, RDN says
So glad you put it to good use! All my recipes are designed to add salt and pepper to taste. Sorry if that was not clear.
Patty says
Hi,
I’m not sure if I missed this information somewhere, but should the butternut squash be peeled, or does it not make any difference?
Thanks!
Nisha Melvani, RDN says
Hi. It is up to you. The skin adds more fiber and softens when it is cooked.
Sandra B. says
I love this soup. I made it for my parents who have some health issues and they also loved it (my mother is not a huge soup fan, but she loved it).
Thank you Nisha, your channel helped me to be more creative in the kitchen and to eat more healthy.
Nisha Melvani, RDN says
I am so thrilled to hear that our mom was a fan of this soup! Thank you
Sandi A says
The butternut squash and lentil is a keeper! It is definitely a new addition to my Thanksgiving table. Make it, make it, make it!
Nisha Melvani, RDN says
So happy to hear! Thank you.
Lisa Weaver says
Hi Nisha! I love you recipes! I love that they are high protein and can be made oil-free. And also they're delicious.
I have some cooked pureed butternut squash. I'm thinking about cooking the lentils and then adding the squash to make the soup. What do you think?
Nisha Melvani, RDN says
I think that should work fine! I would cook the lentils separately and then combine everything.
Donna says
Wow! We loved this soup!! I make all kinds of soups and this is in the top 3!
Nisha Melvani, RDN says
Happy to hear! Thanks.
JJ says
Loved this! First soup I ve ever made 😊
Nisha Melvani, RDN says
Wow!!! That't so exciting. Gad it was my recipe. Thank you.
Leonie says
Nisha you know you have fans all over the world right? I love the look of your recipes and would probably buy your books except you dont include metric conversions so i find myself drawn to other recipe authors who do. Dont mean to complain, i appreciate all the advice you give. Would this be hard for you to do?
Nisha Melvani, RDN says
Hi! The reason I do not is they wouldn't be very accurate from what I gather. Would you mind sharing those that do so I can ask what tool they use?
Jennifer says
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 says
Hi. Thank you. I hope you love it. The nutrition facts are for one-third of the amount it makes.
An Hunter says
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 says
Hi. Yes, a high-speed blender guarantees a smoother soup. I'm glad you enjoyed it.
Watsonette says
The spices REALLY elevate this delicious soup. I did add coconut milk. No regrets! = )
Nisha Melvani, RDN says
Always makes for a creamier soup! I'm glad it was a hit!
Tarina says
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 says
I'm so glad you enjoyed it! Your additions sound delicious. Thank you for commenting.
Camille says
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 says
I'm so glad you enjoyed it! It's one of my first blog recipes!
Irene Genelin says
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 says
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 says
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 says
Those are great tips. Thank you for sharing. So glad it's a hit!
Ahri says
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 says
Awww thank you for your kind comment. I'm so so happy you enjoyed it.
Stephanie says
Delicious, also easily enough for 4. I used 100g each of coconut yogurt and soya milk for options. Great autumn meal
Nisha Melvani says
Thanks for letting me know. I'm so glad you enjoyed it. Have a great evening.
Wendy says
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 says
Thanks for sharing your experience Wendy. I'm glad you enjoyed it.
Chantelle says
Super delicious! Absolutely making this again!
Nisha Melvani says
Yay! So glad.Thank you.
Micah says
This was wonderful! I’m a beginner cook and I was able to get it done + lots of leftovers
Nisha Melvani says
Awww so glad t worked out. Thank you.
Susan Harrison says
Fmade this, it was lovely
Nisha Melvani says
I'm so happy you enjoyed it. Thank you for letting me know. Have a great day.
Ani says
Yummy soup!
cookingforpeanuts says
Thank you Ani. xxx
Emily says
One of your best! 🎯
Nisha Melvani says
You made my evening. Thanks for leaving a comment and I'm so happy you liked it:)