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 am a huge butternut squash fan, and like to make a couple of meals over the weekend to freeze in portions to have for a variety of lunches/dinners during the week. I was disappointed with the slow cooker butternut squash soup recipe on this site, so went out for more squash and tried this one. I definitely liked it a lot better! I added a little more coconut milk than the recipe suggested, and would probably add more curry next time as well to give it a little more flavor. It is a very soothing mild soup/stew.
Amazing recipe! Thank you! My boss brought some leftovers into work and shared the recipe.
A really tasty, comforting, satisfying soup.
Made this in my InstaPot. Perfection! Simple. Delicious. Satisfying.
Perfect! So glad you enjoyed it. What settings/timing did you use? I’m sure others would find that helpful!
Delicious!
Hi ! I did this Soup last night. I really want to try new flavors with a Butternut Squash, a had for days on the fridge. DELICIOUS!!!! Great Recipe.
So glad you enjoyed it! Thanks for giving it a try.
Just made this soup on a whim because I had all of the ingredients on hand. It is DELICIOUS!! Such good cozy comfort food for a snowy day! Will definitely make again.
Yay! So happy you loved it, Emily! Thanks so much for the review.
This was delicious and so easy to make! Thank you!
Can I substitute anything for the tomatoes? My husband can’t eat them but this recipe sounds delicious!
Hmm, they do make up the base of the soup so I’m not too sure what would work as a replacement. You could try leaving them out and adding a bit of extra broth or coconut milk but it would have a different taste and texture. I do have some yummy soups made without tomato though if you want to look through the soup section!
I have made this a few times and shared with friends. A big hit!
I’m so glad to hear it! Thanks for letting me know!