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Creamy yellow butternut squash soup with chunks of butternut squash and sourdough toast.

Curried Butternut Squash Red Lentil Soup

  • Total Time: 35 minutes
  • Yield: 3 1x


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.


  • 1 tablespoon olive oil or vegetable broth
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 teaspoon curry powder
  • ½ teaspoon coriander
  • ½ teaspoon ground cumin
  • ¼ teaspoon turmeric
  • ¼ teaspoon garam masala
  • 1 cup red lentils, rinsed and drained
  • 1 14.5-ounce can diced tomatoes
  • 2 cups vegetable broth, plus more for cooking
  • 1 medium butternut squash, cut into ¾-inch pieces (3 cups)
  • Canned coconut milk to taste (optional)
  • Unsweetened non-dairy milk to taste (optional)
  • Fresh lime juice to taste
  • ¼ cup chopped fresh cilantro, for garnish


  1. 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.
  2. Spices: Add the curry powder, coriander, cumin, turmeric, and garam masala. Cook for 1 minute more.
  3. Cook: 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.
  4. Blend: Transfer 2 cups of the curry (without the squash) to a blender. Blend until mostly smooth. Return to the saucepan.
  5. 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.
  6. Season: Add fresh lime juice to taste. Garnish with freshly chopped cilantro.


For oil-free, substitute the olive oil for vegetable broth.

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Cuisine: Vegan

Keywords: butternut squash, vegan soup recipe, high protein vegan