As an Amazon Associate I earn from qualifying purchases.

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!

completed butternut squash lentil soup in a white bowl against a white background

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.

Want to save this recipe?
Enter your email & get this sent to your inbox! Plus you’ll get great new recipes from us every week!

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:

Photos by Alfonso Revilla

Top view of a bowl of curried butternut squash lentil soup.

Creamy Curried Butternut Squash Lentil Soup

5 from 7 votes
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Servings: 6 servings
We all love a good pumpkin soup! This Creamy Curried Butternut Squash Lentil Soup is hearty and very comforting! Give it a try!


  • 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
  • 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
  • 1 cup of red lentils
  • 4 cups of vegetable broth (about 1 carton)
  • 1 (13.5-ounce) can of coconut milk
  • 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)


  • In a large soup pot, or dutch oven, heat oil over medium heat. Add mustard seeds, cumin seeds, and red chili flakes. Heat until mustard seeds begin to pop, about 1-2 minutes. Do not let cumin seeds burn.
  • Add onion, garlic, and ginger. Cook over medium-low heat with lid on for 2-3 minutes until onion begins to soften. Add cubed squash and red lentils and stir to coat. Add broth and bring to a gentle simmer. Cover pot and cook over medium low heat for 15-20 minutes until squash is very soft and mashable.
  • Add coconut milk and stir to combine. Add salt (and black pepper and turmeric if using) to taste. Add cilantro if using. The soup will be chunky at this point. Eat as is, or use an immersion blender to blend until creamy. You can also use a regular blender, but you will have to blend in batches. Keep warm on low heat. Freezes well!


Freezes well!
Serve with crackers, bread, or rice.


Calories: 344kcalCarbohydrates: 42gProtein: 11gFat: 17gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 1035mgPotassium: 1020mgFiber: 13gSugar: 6gVitamin A: 16501IUVitamin C: 36mgCalcium: 118mgIron: 6mg

Disclaimer: Although attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Additional Info

Author: Renee Press
Course: Dinner, Lunch
Cuisine: Indian
Method: Stovetop
Diet: Vegan
Tried this recipe?Please tag us at @PlantBasedOnABudget! 🙂

Renee Press

Renee Press is the founder of Fire and Earth Kitchen in Seattle WA. which offers cooking classes, food coaching, and chef services. She’s on a mission to make vegan, gluten-free cooking easy, accessible, and delicious for everyone.

More about Renee Press
5 from 7 votes (5 ratings without comment)

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. 5 stars
    I made this soup tonight, with our homegrown squash. It was delicious! Even my non-plant based husband thought so. Thanks!