Butternut Squash Lentil Soup
This curried butternut squash red lentil soup is creamy, hearty and full of flavour. Made with coconut milk, red lentils, tomatoes and warming spices, it's an easy vegan soup ready in 40 minutes.
Servings: 6 servings
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.
Video
Notes
Store leftover soup in an airtight container in the fridge for up to 4 days or freeze for up to 2 months. The soup may thicken as it sits, so add a splash of vegetable broth or water when reheating if needed. For extra flavour, finish each bowl with fresh lime juice, cilantro or chilli flakes.
Recipe makes 4 large heaping 2 cup servings or 6 moderately-sized servings.
Nutrition
Serving: 1serving | Calories: 214kcal | Carbohydrates: 36g | Protein: 10g | Fat: 5g | Sodium: 482mg | Fiber: 6g | Sugar: 5.4g