High-Protein Lentil Butternut Squash Soup

Name: High-Protein Lentil Butternut Squash Soup Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1 tablespoon vegetable broth (or olive oil); 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 1/2 ounces diced tomatoes (canned, with juice); 2 cups vegetable broth (plus more for cooking); 1 medium butternut squash (cut into ¾-inch pieces, about 3 cups (see notes)); ¼ teaspoon garam masala; Fresh lime juice (to taste); ¼ cup chopped cilantro (for garnish); 1/3 cup water; 4 tablespoons hemp hearts; 2 teaspoons lemon juice; 1 clove garlic

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High-Protein Lentil Butternut Squash Soup is creamy and velvety, with sweet butternut squash, warming curry spices, and red lentils blended right into the broth. It doesn't use coconut milk, yet still has a rich, creamy texture. This cozy butternut squash and lentil soup is packed with plant-based protein and fiber, freezer-friendly, and perfect for meal prep.

Creamy yellow butternut squash soup with chunks of butternut squash and sourdough toast. — Curried Butternut Squash Red Lentil Soup is made with red lentils making it a protein-rich vegan dinner.

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🔍 Quick Look: High-Protein Lentil Butternut Squash Soup
👩🏽‍⚕️ Dietitian's Note
👩🏼‍🌾 Ingredients
🍠 Substitutions
📝 Tips for Making High-Protein Lentil Butternut Squash Soup
✔️ Storage & Meal Prep Tips
🍲 More Cozy One-Pot Recipes
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made this recipe?
⚖️ Convert the Recipe to Metric (g & mL)
High-Protein Lentil Butternut Squash Soup Recipe
🛍️ Shop Recipe Cookware and Ingredients
💬 Comments

🔍 Quick Look: High-Protein Lentil Butternut Squash Soup

⏱️ Prep Time: 10 minutes
🎛 Cook Time: 25 minutes
👥 Servings: 3
📊 Calories: ~382 kcal (based on nutrition panel)
💪🏼 Nutrition: 21 grams of protein, 26 grams of fiber, 217 mg of calcium.
👩🏽‍🍳 Flavor Profile: Creamy and velvety, with naturally sweet butternut squash and warm, savory curry spices.
⭐ Difficulty: Easy. Everything cooks in one pot before a quick blend makes it smooth and creamy.

👩🏽‍⚕️ Dietitian's Note

This butternut squash and lentil soup brings together several ingredients rich in antioxidant and anti-inflammatory compounds. Turmeric is especially notable for its curcumin content, while cumin, garlic, onions, and tomatoes provide additional protective plant compounds. Red lentils add plant protein, fiber, and iron, while butternut squash provides beta-carotene and potassium.

I especially like that the lime juice does more than brighten the flavor-its vitamin C helps increase the absorption of plant-based iron from the lentils. Blending the lentils also creates a naturally creamy, satisfying soup without coconut milk.

Why You'll Love This Recipe:

This High-Protein Lentil Butternut Squash Soup is velvety and comforting, with naturally sweet squash and warming curry spices in every spoonful. It's also:

High in protein and fiber: Red lentils make this soup satisfying while blending seamlessly into the creamy broth.
Creamy without coconut milk: Blended lentils and butternut squash create a naturally thick, silky texture without coconut milk or cream.
Easy to make: Everything cooks in one pot before being blended until smooth, with an easy oil-free option.
Perfect for meal prep: Make a batch ahead and refrigerate or freeze for an easy, nourishing lunch or dinner.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Red lentils, garam masala, broth, cubed butternut squash, coconut milk, lime, spices, diced onion, minced garlic, and diced tomatoes on a gray backdrop.

Red lentils: Cook down until soft and blend seamlessly into the soup, creating a thick, velvety texture without cream or coconut milk.
Butternut squash: Adds natural sweetness and a subtle nutty flavor while giving the soup its rich, creamy body.
Onion & garlic: Build the savory flavor base and balance the sweetness of the butternut squash.
Spices: Curry powder, cumin, and turmeric give the soup its warm, earthy flavor and golden color.
Lime juice: Adds a bright, tangy finish that cuts through the richness and brings the curry flavors to life.
Diced tomatoes: Add acidity and savory depth, balancing the sweetness of the squash.
Low-sodium vegetable broth: Creates the flavorful base of the soup while allowing you to control the salt to taste.

See the printable recipe card below for quantities.

🍠 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Butternut squash: Use an equal amount of sweet potato for a similarly creamy texture and naturally sweet flavor.
Red lentils: Yellow split lentils can work, but they may require a longer cooking time and slightly more liquid. I would not substitute green or brown lentils, as they won't break down and blend as smoothly.
Lime juice: Use fresh lemon juice for a similar bright, acidic finish.
Vegetable broth: Use water in a pinch, adjusting the seasonings and salt to taste.
Optional nondairy cream: Use my Nondairy Cream Substitute, Tofu Cream, or Cashew Nut Sauce at the end of cooking.

📝 Tips for Making High-Protein Lentil Butternut Squash Soup

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Cubed butternut squash on a wooden cutting board with a chef's knife, peeler, and scooping spoon.

Cube the squash and dice the onion and garlic. 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.

Cooked onion and garlic in a white saucepan.

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.

Red lentils, butternut squash, diced tomatoes, and cooked onion and spices in a white saucepan.

Combine: Transfer the red lentils, diced tomatoes, vegetable broth, and butternut squash to the saucepan.

Cooked veggies and broth in a white 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. Add the garam masala towards the end of the cooking process to maximize flavor.

Blended orange puree in a white saucepan with an immersion blender.

Blend: Transfer two cups of soup to a blender and blend until mostly smooth. Return the blended soup to the saucepan, leaving some chunks as desired for a chunkier soup. For a completely smooth butternut squash and lentil soup, blend all the soup in batches in a high-speed blender. Alternatively, use an immersion blender for easier cleanup!

Blended creamy sweet potato soup with a coconut milk swirl, chopped parsley, and black pepper in a white bowl.

Adjust consistency: Add my nondairy substitute for cream, or tofu cream, until the desired consistency. Heat until warmed through.

Butternut squash red lentil soup in a white bowl with a green sauce drizzled on top.

For serving: Add fresh lime juice to taste. Season with salt and black pepper. Garnish with fresh cilantro. To boost the flavor, add a drizzle of my Everything Cashew Sauce!

✔️ Storage & Meal Prep Tips

These simple tips will help your lentil butternut squash soup stay fresh and creamy:

Refrigerate leftovers in an airtight container for up to 5 days. The soup will thicken as it sits.
Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth or water as needed to reach your preferred consistency.
Freeze for longer storage in a freezer-safe container for up to 3 months. Leave a little room at the top for expansion.
Thaw overnight in the refrigerator, then reheat and stir well before serving. Add a squeeze of fresh lime to brighten the flavors.

🍲 More Cozy One-Pot Recipes

My Vegan Lemon Orzo Soup is bright, lemony, and comforting, with tender orzo, hearty chickpeas, and fresh kale in a savory miso broth.

This Cauliflower and Butternut Squash Soup is a cozy, chunky soup with tender squash, cauliflower, and sweet corn. Ready in just 25 minutes, it's perfect for a comforting weeknight dinner.

Creamy Lentil Barley Soup is hearty and velvety, with tender barley, sweet carrots, and warming spices. Made in one pot, it has 25 grams of protein and 30 grams of fiber per serving, with no cream needed.

🙋🏽‍♀️ Recipe FAQs

Is butternut squash soup anti-inflammatory?

Butternut squash soup can include ingredients rich in antioxidant and anti-inflammatory compounds. This recipe combines butternut squash with turmeric, cumin, garlic, onions, and tomatoes, all of which provide beneficial plant compounds. Turmeric is especially notable for curcumin, a compound studied for its anti-inflammatory properties.

How do you peel butternut squash?

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.

Can this recipe be made oil-free?

Yes. For oil-free, cook the onion in vegetable broth and omit the olive oil.

How to increase protein content of lentil and butternut squash soup?

To increase the protein content of this butternut squash and lentil soup without compromising flavor, you can slightly increase the red lentils without affecting the texture. They dissolve into the soup, making it naturally thick.