Butternut Squash Red Lentil Soup
on Jan 10, 2024, Updated Oct 16, 2026
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This curried vegan butternut squash lentil soup is creamy, comforting and easy to make in just 40 minutes. Made with red lentils, butternut squash, coconut milk, tomatoes and warming spices, it’s a hearty, flavourful soup that’s perfect for a cozy lunch or dinner.
The red lentils cook right in the pot, while the coconut milk adds creaminess and balances the curry spices. Blend part of the soup for a thick, creamy texture while keeping some of the lentils and vegetables whole. It’s an easy soup that’s perfect for meal prep, and it freezes well, too.
What Readers Are Saying
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. Thanks for sharing! I will absolutely be making this again and again!
Why You’ll Love Butternut Squash Lentil Soup
- Ready in 40 minutes: A straightforward soup with minimal prep.
- Creamy and flavourful: Coconut milk adds creaminess, while curry powder, cumin and garlic build flavour.
- Hearty and satisfying: Red lentils add plant-based protein and fibre to keep you full.
- Easy to customize: Swap the squash, add extra vegetables or adjust the spice level to suit your preferences.
- Meal-prep friendly: Make a batch for easy lunches and dinners throughout the week.
- Freezer-friendly: Freeze individual portions for a convenient meal later.
- Vegan and gluten-free: Made with plant-based ingredients and easy to keep gluten-free with suitable vegetable broth.
Ingredients You’ll Need
Below is a quick overview of what you’ll need to make the recipe and any substitutions you can make. Use the recipe card with the full list of ingredients and measurements at the bottom of the post when you’re ready to make the recipe.
- Butternut squash: You’ll need 3 cups of peeled and cubed squash, roughly one small squash or half a large one. Sweet potato also works, or use a combination of both.
- Red lentils: Use 1 cup of dry red lentils, rinsed before adding. Red lentils soften as they cook and help give the soup a thick texture. Green or brown lentils can be used, but they’ll take longer to cook and maintain a firmer texture.
- Canned diced tomatoes: A 28 oz (796 mL) can adds acidity and flavour. Fire-roasted tomatoes are a good option if you have them.
- Vegetable broth: Use your favourite vegetable broth or prepare it with bouillon and water. Choose a gluten-free option if needed. I recommend broth over water for more flavour.
- Coconut milk: One cup adds creaminess and balances the curry spices. Light coconut milk makes a less rich soup, while full-fat coconut milk gives it a creamier finish.
- Onion and celery: These form the savoury base of the soup.
- Garlic, curry powder and cumin: These add aromatic, warming flavour. Adjust the spices to taste.
Variations and Additions
- Use sweet potato or other squash varieties: Replace the butternut squash with an equal amount of peeled, cubed sweet potato, or use half of each. You can also use acorn squash or kabocha squash, or try this Kabocha Squash Soup.
- Add more vegetables: Add chopped carrots, bell pepper or cauliflower to the soup. Cut them into small pieces so they cook through with the lentils and squash. If you add a substantial amount, you may need a little extra broth and a few additional minutes of cooking time.
- Make it spicy: Add up to 1/2 tsp red pepper flakes or cayenne pepper with the other spices.
- Add leafy greens: Stir in up to 2 cups of chopped kale or baby spinach near the end of cooking and let sit until the greens are wilted.
- More spices: Try 1/4 tsp cinnamon alongside the curry powder and cumin for a warmer, slightly sweeter flavour.
- Ginger: Add up to 1 tbsp minced ginger or 1 tsp ground ginger.
How to Make Butternut Squash Lentil Soup
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 about 3 cups of peeled, cubed butternut squash, roughly one small squash or half a large one. Aim for evenly sized cubes so the squash cooks at the same rate.
Step 2. Sauté the Veggies.
Add the onion and celery to a large pot with 1 tbsp olive oil, or 2 tbsp water or vegetable broth for an oil-free version. Cook over medium heat for 5–6 minutes, stirring occasionally, until softened.
Add the garlic, curry powder and cumin and cook for another 1–2 minutes, stirring frequently, until fragrant.
Step 3. Add the rest of the ingredients.
Add the cubed butternut squash, rinsed red lentils, diced tomatoes, vegetable broth and coconut milk. Stir well, bring to a gentle simmer, then cook uncovered for 15–20 minutes, stirring occasionally, until the lentils and squash are tender.
Step 4. Blend some of the soup.
For a thicker, creamier texture, transfer about 2 cups of the soup to a blender and blend until smooth. Carefully return it to the pot and stir to combine. Alternatively, pulse an immersion blender in the pot a few times until you reach your preferred consistency.
Taste and season with more salt and pepper if needed. Serve with fresh cilantro, chili flakes and lime wedges.
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 freeze, let cool then transfer to an airtight container or heavy duty freezer bag and freeze up to 2 months. Thaw overnight in the fridge before reheating.
Canned lentils are already cooked, so they won’t behave the same way as dry red lentils or help thicken the soup in the same way. For the intended texture and cooking time, I recommend using dry red lentils as written.
How to Store and Freeze
- Refrigerator: Let the soup cool, then transfer it to an airtight container and refrigerate for up to 4 days. Reheat individual portions in the microwave or warm larger portions in a pot over medium-low heat, stirring occasionally.
- Freezer: Once cooled, transfer the soup to freezer-safe containers or bags and freeze for up to 2 months. Leave some room at the top of containers for expansion. Thaw overnight in the fridge before reheating.
- The soup may thicken as it sits, as the lentils absorb liquid. Add a splash of vegetable broth or water when reheating to reach your preferred consistency.
If you make this recipe, please consider leaving a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. Thanks for trying my recipes! – Deryn
Butternut Squash Lentil Soup
Ingredients
- 1 tbsp olive oil, or water or broth for oil-free option
- 1 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 can diced tomatoes (28 oz)
- 4 cups vegetable broth
- salt and pepper, to taste
Instructions
- Heat the oil in a large soup pot or Dutch oven over medium heat. Add the onion and celery, season with salt and pepper, and cook for 5–6 minutes, stirring occasionally, until softened. For an oil-free version, omit the oil and cook the vegetables in 1–2 tablespoons of water or vegetable broth.
- Add the garlic, curry powder and cumin. Cook for 1–2 minutes, stirring frequently, until fragrant.
- Add the red lentils, butternut squash, coconut milk, diced tomatoes and vegetable broth. Stir to combine and bring to a gentle simmer.
- Simmer uncovered for 15–20 minutes, stirring occasionally, until the red lentils and butternut squash are tender.
- Carefully transfer 2–3 cups of the soup to a blender and blend until smooth. Return it to the pot and stir to combine. Alternatively, pulse an immersion blender in the pot a few times until you reach your preferred consistency.
- Taste and adjust the salt and pepper as needed. Add a squeeze of fresh lemon or lime juice to brighten the flavour or serve with lime wedges.
I wondering if I can replace the coconut milk with almond or soy milk? Would it still be good? My husband is a heart patient and can’t have coconut milk. The recipe looks amazing and I really want to try it. Thanks.
It will still be good, just not quite as creamy. I would use almond or cashew and reduce the amount a little. Enjoy!
This is soup is amazing! We are addicted. Only extras we add are cayenne pepper because we love some kick and some chopped kale at the end to sneak in some greens wherever we can. Thank you so much!!!!
So glad you enjoyed it! I love the kale addition. I love sneaking greens in wherever I can too.
Love love this recipe!!! This beautiful blend of fabulous healthy ingredients combine together for a fabulous soup that’s great any time if the year ❤️! Thanks so much Deryn!!
One of the best soups I’ve ever made, absolutely delish! I will make this again and again.
The only thing I did different was use a full cup of celery instead of 1/2 because I cut up too much, and I only had a 14oz can of regular tomatoes so I used a can of tomatoes/green chili’s for the rest.
Thank you so much for this recipe!
So glad you enjoyed it. Sounds delish with green chilis! Thanks so much for the comment and rating.
I made this hearty soup this past weekend to rave reviews! I made it almost exactly as presented but with a bit of extra spice, which is the way my hubby and I like it. I had a huge butternut squash and had to triple the recipe. We’ll enjoy a few from the freezer in the coming month if it makes it that far!
Sooo good and easy!
Is your nutrition info based on the low fat coconut milk? Looks like a delicious recipe – thank you!
It’s based on full-fat coconut milk, so it will be lower in fat with light coconut milk. Enjoy!
So delicious, yet so easy & fast to make. Made today & the only thing I couldn’t find @ the store was red lentils, so I just used regular & was so good & hearty. I will be making again, we devoured the butternut squash lentil soup. Thank you for a great recipe.
You’re so welcome, PK! Good to know you enjoyed it with green lentils – I haven’t tried that yet! Thanks for trying the recipe and leaving a review.
Just made this tonight for dinner and it was absolutely delicious! I had 4 cups of diced butternut squash in the freezer so thawed and then roasted it in the oven, adding it to the lentils towards the end of the simmer, as did another person who commented on this. I also reduced the curry powder to 1 1/2 tsp because I can’t handle very much heat, but I probably would have been fine with the full 2 tsp. Also used 3/4 c soy milk as I can’t have coconut milk. With the squash already cubed, this was very easy to make! And so good! I had trouble making myself quit refilling my soup bowl. This recipe is a keeper! Thank you!
Fantastic! So glad you enjoyed it. Thanks so much for adding your feedback and adjustments…it’s much appreciated!
Super easy and super delicious. Even my fussy 13 year old couldn’t get enough of it. Thank you for all your recipes. You are a big part my kitchen!
Could you make the soup using frozen cubed butternut squash?
Sure. Is it cooked squash or raw? If it’s raw, follow the recipe as written. If it’s cooked, add it in just a few minutes before the lentils are done.