Vegan Butternut Squash Lentil Soup
on Jan 10, 2024, Updated Oct 30, 2024
This post may contain affiliate links.
This delicious vegan butternut squash lentil soup is easy to make in 40 minutes with just a few simple ingredients.
If you have extra butternut squash, this Chipotle Butternut Squash Chili with Black Beans and Butternut Squash Curry with Chickpeas and Spinach are both wonderful too.
About the Recipe
This butternut squash and red lentil soup is sure to be your new favourite healthy recipe during the colder months.
Though preparing the butternut squash takes a few minutes, the rest of the recipe is very quick and easy to make. You’ll love this easy recipe for a quick meal on a cold night. More reasons why you’ll love it:
- Vegan and gluten-free.
- Oil-free and low-fat.
- 40 minute recipe.
- Easy to customize.
- Great for meal prep.
- Freezer-friendly.
- Simple, wholesome ingredients.
For more recipes like this, this Butternut Squash Lentil Stew, Chickpea Lentil Soup and Hearty Lentil Stew with Potatoes are both delicious.
Ingredients
Here’s what you’ll need to make this creamy and delicious soup:
- Butternut squash. You’ll need 3 cups of peeled and cubed butternut squash.You can substitute sweet potato or do half and half for a variation. You could also try other winter squashes like acorn squash or kabocha squash (or try this Creamy Coconut Kabocha Squash Soup, yum!).
- Red lentils. You’ll need 1 cup of dry, uncooked red lentils. You can use green lentils but the soup will have a different color, texture (green lentils have a firm texture) and take longer to cook.
- Canned, diced tomatoes. You’ll need 1 28 oz can of diced tomatoes. I’d recommend using fire roasted diced tomatoes if possible.
- Vegetable broth. Any kind of vegetable broth works. I use bouillon cubes just because they’re so convenient. I like GoBio or HarvestSun organic bouillon cubes. I like using bouillon cubes over carton broth just because it’s so easy to stock in your pantry without it going bad. That being said, any carton, fresh or homemade stock is wonderful too.
- Coconut milk. You’ll need 1 cup of coconut milk. I used light coconut but full-fat works too.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Variations and Additions
- A touch of cinnamon works well with the other spices. Add 1/4 tsp cinnamon with the other spices.
- For additional veggies, you can add up to 2 cups mixed from bell pepper, cauliflower or carrots.
- For some spice, add up to 1 tsp cayenne pepper or red pepper flakes.
- To add greens, add up to 2 cups chopped Tuscan kale or baby spinach at the end and stir to mix.
- Use sweet potatoes instead of butternut squash for a variation, or try this Sweet Potato Lentil Soup.
Step-by-Step Instructions
Step 1. Prepare the Squash and Veggies
To prepare the squash, cut the top and bottom off, remove the peel using a vegetable peeler, then cut in half lengthwise with a sharp knife. Scoop out the seeds then cut into cubes.
You’ll need 3 cups of cubed and peeled squash, which is roughly one small squash or 1/2 a larger one, though there’s no need to be exact.
Step 2. Sauté the Veggies.
Once everything is chopped and ready to go, add the celery, onion and garlic to a large soup pot and sauté over medium-high heat for 5-8 minutes.
You can cook the vegetables in 1 tbsp of olive oil or use ab bit of water or broth to make the recipe oil-free.
Once they’re softened and fragrant, about 5-6 minutes, stir in the curry powder and cumin and cook for a few more minutes.
Step 3. Add the rest of the ingredients.
Next, add the rest of the ingredients, bring it all to a light simmer then simmer uncovered for 15-20 minutes until the squash and lentils are tender.
Step 4. Blend some of the soup.
Finally, for a thick and creamy soup, scoop about 2 cups of the soup out and into a bender.
Carefully puree until smooth then pour back into the pot with the unblended portion of the soup. Alternatively, you can pulse an immersion blender in the pot a few times.
Recipe FAQs
Both work well. Use full-fat coconut milk for a rich and creamy soup or light coconut milk to reduce the fat and calories in the soup.
Nope. That’s up to you. I like to blend some of it for a creamier, thicker soup. You can blend it in a blender or use an immersion blender in the pot.
Yes, though the soup will have a different texture as green and brown lentils are firmer when cooked, and of course, the soup will be darker in colour. You’ll need a slightly longer cooking time as well.
Yes. To make this recipe in a pressure cooker, add the onion, garlic and celery and use the Saute function to cook for a few minutes. Add the remaining ingredients, seal the Instant Pot and cook on High Pressure for 7 minutes. Let the pressure release naturally for 10 minutes, then release any remaining pressure, carefully open and enjoy.
You can store the soup in an airtight container in the fridge for up to 5 days. Reheat in a pot on the stovetop or in individual portions in the microwave.
Yes. To freeze, let cool then transfer to an airtight container or heavy duty freezer bag and freeze up to 3 months. Thaw overnight in the fridge before reheating.
Butternut Squash Lentil Soup
Ingredients
- 1 medium white onion, about 2 cups diced (300 g)
- 3 cloves garlic, minced
- 1 rib celery, chopped, about 1/2 cup (85 g)
- 2 tsp curry powder
- 1 tsp cumin
- 1 cup uncooked red lentils
- 3 cups cubed butternut squash, 350 g
- 1 cup light or full-fat coconut milk
- 1 28 oz can diced tomatoes
- 4 cups vegetable broth
Instructions
- Add the onion, garlic and celery to a large pot or dutch oven with 2-3 tbsp vegetable broth or 1 tbsp olive oil. Cook over medium-high heat for 7-8 minutes until softened and fragrant. If the pot dries out, add a few more splashes of broth.
- Add the curry powder and cumin, stir and cook for 2-3 more minutes, stirring frequently.
- Add the rest of the ingredients and bring to a light simmer over medium heat.
- Lightly simmer, uncovered, for about 20 minutes until the butternut squash and lentils are tender.
- Carefully scoop out 2 cups of the soup and add to a blender. Puree until smooth the pour back into the pot and stir to combine. Taste and season with additional salt and black pepper, if needed. To brighten the flavour, you can squeeze in a bit of lemon juice or lime juice.
What a winner this recipe is! I added some cinnamon with the spices, and kale at the end (as suggested in the variations section). Once I tried it, I immediately had to whip up some focaccia to pair it with.
I’ll be making this again and again and again…
Thank you so much, Erin!! So glad you enjoyed it. Love that you casually whipped up some focaccia, haha.
I made this last year and froze most of it in single serving portions. Now I’m reheating it and SO pleased with how delicious this is. I keep thinking to myself “wow, I’m an incredible chef” as I’m eating it, lol.
Thanks for sharing! I will absolutely be making this again and again!
Beautiful soup and very tasty!
Very yummy and feels so healthy. Thank you!
Would this recipe work if substituting the butternut squash with sweet potatoes?
For sure! I’d recommend peeling it for the best texture.
Hello all! Made this today with slight modifications. Did the onion, celery and garlic in a tiny amount of oil. Only had creamed coconut block so shaved in a chunk of that. We had it with some leftover brown rice and it was declared a hit, especially welcome after a morning of heavy gardening in a plot that hadn’t been touched for ten weeks. I’ll be making again!
Perfect! Glad it was a hit!