Vegan Curried Butternut Squash Lentil Soup
This delicious vegan butternut squash lentil soup is easy to make in 40 minutes with just a few simple ingredients.
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.
The warm spices are delicious paired with the sweetness of the butternut squash and it’s a great way to get more veggies into your diet. You’ll love this easy recipe for a quick meal on a cold night.
This is a vegan soup, a good source of plant-based protein and is oil-free and gluten-free, so suitable for a variety of dietary needs.
For more recipes like this, this Butternut Squash Lentil Stew and Hearty Lentil Stew with Potatoes are both delicious.
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.
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.
More Delicious Soups
Did you try this recipe? I’d love to hear about it! Scroll down to the comment section to leave a star rating and review.
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Butternut Squash Lentil Soup
- Prep Time: 10 mins
- Cook Time: 30 mins
- Total Time: 40 minutes
- Yield: 6
- Category: Soup
- Method: Stovetop, Blender
- Cuisine: American
- Diet: Vegan
Description
This hearty red lentil butternut squash soup is nutritious, flavorful, easy to make and packed with veggies.
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.
- Enjoy right away or store in a sealed container in the fridge for up to 5 days. It can also be frozen for up to months.
Nutrition
- Serving Size: 1/6th of recipe
- Calories: 214
- Sugar: 5.4 g
- Sodium: 482 mg
- Fat: 5 g
- Carbohydrates: 36 g
- Fiber: 6 g
- Protein: 10 g
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.