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From the author, Renee Press: This Creamy Curried Butternut Squash Lentil Soup colorful soup is jam-packed with flavor and nutrition, easy to prepare, and has become my go-to recipe for the season. Protein from the red lentils and tons of vitamins and fiber from the squash give your body a boost, and it freezes well to boot. Cook it up on the stovetop or in a slow cooker (low heat-4 hours), and enjoy it with some bread, crackers, or rice. Enjoy!
From Plant-Based on a Budget: It seems like there are certain recipes that have become a symbol of fall and all its coziness. Among those is the classic Butternut Squash Lentil Soup (or any Pumpkin Soup for that matter) and it makes sense since it embodies the season both in colors and taste. This curried version is also made with lentils for a protein punch.
If you like this soup, you’ll also enjoy this lemon lentil soup!
Pumpkin Soup with a Kick
The beauty of this butternut squash (or pumpkin) lentil soup is how easily you can vary the recipe by adding or subtracting spices. Some versions are milder and sweeter and others have a great kick to it. A good tip is to start with a mild version to serve to the kids or to those less enthusiastic about spicy food and then add the rest of the spices for the heat-loving grown-ups. A win-win! Two meals in one.
Cook & Freeze
If you’re into meal prepping for the week or as a lifesaving resource for when those crazy weeks come, this is a great recipe to work with. Just cook the soup and freeze in freezer bags to thaw later. If you have little ones, you can freeze the soup in ice cube trays and use them as portions when you need a quick dinner.
A good tip: If butternut squashes aren’t in season you can always use the frozen version.
Recommended Equipment:
- Large Pot
- Dutch Oven
- Garlic press
- My favorite knives
- Measuring cups
- Measuring spoons
- Wooden Spoon
- High-Speed Blender
- Immersion blender
Photos by Alfonso Revilla
Butternut Squash and Lentil Soup
Equipment
- dutch oven
Ingredients
- 1 tablespoon of medium-high heat oil
- 1 tablespoon of brown mustard seeds
- 1 tablespoon of cumin seed, whole
- ¼ teaspoon of red pepper flakes, or more to taste , or cayenne/chili powder
- 1 medium yellow onion, diced
- 2 garlic cloves, chopped
- 1 inch piece of ginger, peeled and chopped
- 2 pounds of butternut squash, peeled, de-seeded, and cubed , or kabocha, pumpkin, sweet potato, etc.
- 1 cup of red lentils , or canned green/brown lentils (work best for chunky soup)
- 4 cups of vegetable broth (about 1 carton) or bouillon cubes + water – regular or reduced-sodium
- 1 (13.5-ounce) can of coconut milk , full-fat or light. Cashew cream or silken tofu would also work.
- 1 teaspoon of salt, or more to taste
- ¼ cup of cilantro, chopped (optional)
- (optional: add 1 teaspoon of turmeric and ½ teaspoon of black pepper, for extra anti-inflammatory benefits)
Instructions
- Sort through (to remove debris) and rinse the lentils. Then, finely dice the onion, carrot, and celery, peel and dice the sweet potato into ½- 3/4-inch pieces, and mince the garlic.
- Heat the oil (or ¼ cup broth) in a large, heavy-based Dutch oven or saucepan over medium-high heat.
- Once hot, sauté the mustard seeds, cumin seeds, and red pepper flakes for 1-2 minutes until fragrant. Lower the heat if necessary to avoid burn.
- Add the onion, garlic, and ginger, cover, reduce heat to medium-low, and cook for 2-3 minutes, or until the onion softens.
- 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. For more depth, first sauté the squash until lightly browned/caramelized.
- 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!
- 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.
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.
- 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.
Slow Cooker Butternut Squash Lentil Soup For the best flavor, complete steps 1-4 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.
Storage Instructions Fridge: In an airtight container for 4-5 days. Freezer: In Ziplock bags (spread flat), a silicone muffin tray, Souper Cubes, or freezer-safe containers for 3-4 months. The, 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.
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!