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Cozy up with a bowl of creamy spiced butternut squash and lentil soup (by stove or crockpot)— It’s hearty, cozy, meal-prep friendly, and packed with protein and fiber!
Why You’ll Love This Recipe
Is there anything cozier on chilly days than a big bowl of warming soup? And butternut squash is my current obsession. I’ve already shared Thai butternut squash soup and Butternut squash red pepper soup recipes. Now it’s time for thick, creamy, filling, cozy butternut squash and lentil soup. Savory lentils balance the squash’s sweetness, thicken the soup, and add protein/fiber. Meanwhile, warming flavors like ginger and cumin combine with coconut milk for a truly satisfying flavor.
Even better, this nourishing soup is easy to make on the stove or in a slow cooker with about 10 inexpensive ingredients in as little as 40 minutes. It’s also great for meal prep, so you can enjoy a bowl of satisfying homemade comfort all week. Best of all, it’s a plant-based, immune-boosting powerhouse of fiber, protein, and vitamins. Basically, it’s soup-er good for you!
Looking for more simple vegan soup recipes? Try my vegan split pea soup, lentil and carrot soup, or sopa de fideo.
Ingredient Notes
Please refer to the recipe card for the full list of ingredients and substitutes.
Replace a portion of squash with carrots, sweet potato, or pumpkin for depth.
Recipe Variations
- Curried butternut squash soup: Add about a tablespoon of curry powder (mild, medium, or hot) or Thai red curry paste. Temper it with the spices for best flavor.
- Lemon juice: (or lime) To brighten and add depth. Lemon zest brightens further.
- Spices: Cinnamon, nutmeg, and/or smoked paprika add warm depth in this spiced lentil and butternut squash soup.
- Spinach/kale: Stir in at the end for extra nutrients.
- Hot sauce: To boost heat.
How to Make Butternut Squash and Lentil Soup
Step 1: Sort through and rinse the lentils. Then, finely dice the onion, carrot, and celery, peel and dice the sweet potato pieces, and mince the garlic. Heat the oil in a saucepan over medium-high heat. Once hot, sauté the mustard seeds, cumin seeds, and red pepper flakes for 1-2 minutes until fragrant.
Step 2: Add the onion, garlic, and ginger, cover, reduce heat to medium-low, and cook for 2-3 minutes or until the onion softens.
Step 3: Stir in the butternut squash and red lentils, then add the vegetable broth. Cover and simmer for 15-20 minutes (possibly longer for brown/green lentils), or until the squash is tender.
Step 4: Stir in the coconut milk and season with salt (and turmeric/black pepper if using). Add chopped cilantro if desired. Enjoy butternut and lentil soup chunky or use an immersion blender/blender to puree some or all of it to your desired consistency. Enjoy!
For more depth, first sauté the squash until lightly browned/caramelized.
If using a regular blender, only fill it halfway, hold the lid down with a clean kitchen towel, and pause occasionally to lift the lid and allow steam to escape.
Slow Cooker Butternut Squash Lentil Soup
For the best flavor, complete steps 1-2 on the stove (though it’s optional), then add everything to the crockpot. Cook on LOW for 7-9 hours (check occasionally, and add broth/water if necessary) or on HIGH for 3-4 hours.
Taste and adjust the seasonings in the lentil and butternut soup, then blend directly in the crockpot (or using a stand blender) to your desired consistency.
FAQs for Butternut Squash and Lentil Soup
Trim both ends, chop it in half, and use a spoon to scoop out the seedy, fleshy part. Then, slice into ½-inch wide slabs, then cubes.
Sure, but I recommend simmering it for 5-8 minutes to help remove the canned taste and reduce it for a more concentrated flavor.
You could add toasted butternut/pumpkin seeds, crispy air fryer chickpeas, croutons, a drizzle of olive oil/chili oil, chili flakes, vegan yogurt, cilantro/parsley, etc.
Yes! Butternut squash and lentils provide fiber, antioxidants, protein, and key nutrients like potassium, iron, and folate. That’s not even including the benefits added in the garlic, ginger, spices, and coconut milk.
Pro Recipe Tips
- Sauté the spices and aromatics: This step only adds a few minutes, but really helps bring out the flavor/add depth to the soup.
- To adjust texture: Leave the butternut and red lentil soup chunky, blend it partially for creaminess, or fully blend for smoothness.
- For a thicker/thinner soup: Add more or less broth/coconut milk.
- For more flavor depth: Roast the butternut squash (and onion) for a deeper, sweeter, more caramelized flavor.
- To make it oil–free: Replace the oil with ¼ cup water/broth.
- Taste and adjust: Balance the flavors to your liking. I.e., lemon juice for brightness and acidity, sweetener to balance spice, more heat, salt, etc.
Serving Suggestions
Enjoy this creamy, hearty red lentil butternut squash soup as an appetizer or main alongside:
- Bread (the easiest no-knead bread, sweet potato cornbread, or easy vegan garlic bread)
- A simple side salad (garden salad, kale salad, Vegan Caesar salad, etc.)
- Fall salads (easy apple pecan salad, roasted beet and kale salad, vegan broccoli salad, etc.)
- Vegetables (oven charred broccoli, air fryer Brussels sprouts, spicy roasted cauliflower, etc.)
Storage Instructions
Fridge: In an airtight container for 4-5 days.
Freezer: In Ziplock/Stasher bags (spread flat), a silicone muffin tray, Souper Cubes, or freezer-safe containers for 3-4 months. Then, let it thaw in the fridge overnight.
Reheat: In a microwave (30-second increments until hot) or on the stove over medium-low heat. If needed, add a little more broth/water.
Other Vegan Soups to Consider….
Vegan Dinners
Vegan Jackfruit Chicken Noodle Soup
Vegan Dinners
Kale Vegetable Bean Soup
Vegan Dinners
Vegan Asparagus Soup
If you tried this Butternut Squash and Lentil Soup recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks!
Butternut Squash and Lentil Soup
Video
Equipment
Ingredients
- 1 tablespoon medium-high heat oil
- 1 tablespoon brown mustard seeds
- 1 tablespoon whole cumin seeds
- ¼ teaspoon red pepper flakes (adjust to taste)
- 1 medium yellow onion diced
- 2 garlic cloves chopped
- 1 inch piece of ginger peeled and chopped
- 2 pounds butternut squash peeled, de-seeded, and cubed
- 1 cup red lentils
- 4 cups vegetable broth (or 4 cups water + bouillon)
- 1 (13.5-ounce) can coconut milk
- 1 teaspoon salt (or more to taste)
- ¼ cup chopped cilantro (optional)
- (Optional: 1 teaspoon turmeric and ½ teaspoon black pepper, for extra anti-inflammatory benefits)
Instructions
- Heat the oil in a large pot over medium-low heat. Add the mustard seeds, cumin seeds, and red pepper flakes, stirring constantly. Cook for about 1–2 minutes, but be careful because if the heat is too high the mustard seeds will pop and the cumin seeds can burn.
- Add the diced onion, garlic, and ginger. Cover with a lid and cook over medium-low heat for 2–3 minutes until the onion softens.
- Stir in the cubed butternut squash and red lentils, ensuring they are well coated with the spices. Pour in the vegetable broth and bring to a gentle simmer. Cover the pot and cook for 15–20 minutes, or until the squash is very soft and mashable.
- Stir in the coconut milk and season with salt (and turmeric and black pepper, if using). Add chopped cilantro if desired.
- Enjoy the soup as a chunky stew, or use an immersion blender to puree it until you reach desired consistency. If using a regular blender, blend in batches before returning the soup to the pot.
- Keep warm on low heat until ready to serve.
Notes
- Sauté the spices and aromatics: This step only adds a few minutes, but really helps bring out the flavor/add depth to the soup.
- To adjust texture: Leave the butternut and red lentil soup chunky, blend it partially for creaminess, or fully blend for smoothness.
- For a thicker/thinner soup: Add more or less broth/coconut milk.
- For more flavor depth: Roast the butternut squash (and onion) for a deeper, sweeter, more caramelized flavor.
![completed Quick Mexican Bean Soup [Stove + Crockpot] in a bowl against a light background](https://plantbasedonabudget.com/wp-content/uploads/2023/02/Classic-Bean-Soup-11-378x378.jpg)
Such a hearty soup!
I made this soup tonight, with our homegrown squash. It was delicious! Even my non-plant based husband thought so. Thanks!
That’s so awesome to hear! It’s such a tasty soup!
I just made this soup tonight. Came together so quickly and was delicious!
So glad you enjoyed it! It’s a yummy one!