Vegan Butternut Squash Soup
High-Protein Butternut Squash Soup–creamy, comforting, and protein-packed. Made with just a handful of simple ingredients, freezer-friendly, perfect for meal prep, and with an oil-free option.
Servings: 3 people
Calories: 382kcal
Equipment
- Immersion blender
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
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
Calories: 382kcal | Carbohydrates: 78g | Protein: 21g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 31mg | Potassium: 1804mg | Fiber: 26g | Sugar: 12g | Vitamin A: 26862IU | Vitamin C: 72mg | Calcium: 217mg | Iron: 8mg
