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    Home » Recipes » Soups

    Curried Butternut Squash and Lentil Soup

    Published: Nov 21, 2019 · Modified: Nov 20, 2023 by Maria · This post may contain affiliate links · Leave a Comment

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    Delicious curried butternut squash and lentil soup. Warm up your colder months with this simple, one-pot meal. Butternut squash, brown lentils, kale, and tomatoes come together with warming spices and creamy coconut milk to create a hearty, wholesome, and plant-based soup that's perfect for cold nights.

    Vegan chunky butternut squash and lentil soup in a white bowl, topped with fresh herbs and coconut cream.
    Jump to:
    • ❤️ Why you'll love this recipe
    • 🥣 Ingredients and substitutions
    • 🔪 How to peel and cut butternut squash
    • Pro Tips
    • 🥄 Step by step directions
    • 🥗 Serving suggestions
    • ❄️ Storing
    • ❓ Recipe FAQs
    • 🌱 More vegan recipes
    • 📖 Recipe

    If you love creamy and comforting vegan soups, this recipe is for you.

    I personally don’t love puréed butternut soup and prefer to have mine a little chunkier. If you’re the same, you’re gonna love this chunky butternut squash and lentil soup.

    I'll show you how to make this in an instant pot, on the stove and in a slow cooker.

    If you'd like more delicious soup recipes with lentils, make sure to check out this Sweet Potato and Lentil Soup, Slow Cooker Red Lentil Soup and this Lentil and Vegetable Soup next. And if you'd like more butternut squash recipes, check out this Vegan Roasted Stuffed Butternut Squash, Sautéed Delicata Squash and Creamy Vegan Fettuccini with Roasted Butternut Squash.

    ❤️ Why you'll love this recipe

    • Full of wholesome ingredients and balanced flavors. The sweetness of the butternut squash tastes amazing with the creaminess of coconut milk. Curry powder and warm spices bring amazing flavors to this delicious soup. 
    • Warm you up on a cold night: Nothing better than a cozy pot of soup on a cold night.
    • Great Source of Plant-Based Protein: Brown lentils provide an excellent source of plant-based protein, making this soup a nutritious and filling option for vegans and vegetarians.
    • Gluten free, dairy free, vegan, vegetarian recipe

    🥣 Ingredients and substitutions

    Ingredients for butternut lentil soup laid out in small glass bowls on a kitchen counter.

    Make sure to scroll to the recipe card for full list of ingredients.

    Butternut squash - I used about a medium sized squash. To save time, you can use frozen butternut squash cubes. You can also substitute this for sweet potato. 

    ​Onion, fresh garlic, fresh ginger - if you don't have fresh ginger, you can use ginger powder. 

    Tomatoes - I used a can of diced tomatoes for extra texture, but you can also use tomato paste, or tomato purée. Tomatoes add a nice acidic balance to this hearty soup. 

    Canned coconut milk - I use light coconut milk, since it's a bit runnier, but if you'd like this soup to be extra thick and creamy, use the full fat coconut milk. 

    Seasonings - A mix of curry powder, ground sage, cinnamon, black pepper, smoked paprika and cayenne pepper. 

    Brown or green lentils - Lentils are extremely affordable and easy to find and make an amazing replacement for meat in any recipe. You can substitute for red lentils, but they will break down a bit more in the body of the soup and change the texture to a more creamy soup. The green or brown lentils hold their shape more. 

    Vegetable broth - I like to use vegetable bouillon paste or cubes to make my own broth, since it's a lot more affordable. 

    Coconut oil - Coconut oil will add a nice flavor and goes really well with the sweetness of the butternut squash. You can also use olive oil. 

    Kale - Kale adds a nice pop of green to the orange soup and looks really beautiful. It's also a perfect way to add more greens to your diet.  You can also use baby spinach.

    🔪 How to peel and cut butternut squash

    A butternut squash on a cutting board, cut in the middle.

    Step one: Cut the top part of the squash off from the bulbous bottom part, so it's easier to handle. 

    A butternut squash on a cutting board, with a spoon scooping out the inner seeds.

    Step two: Cut each piece in half. Scoop the seeds out of the bottom halves with a spoon. Always cut the squash with the flat side down, so it doesn't wobble.

    Butternut squash pieces getting peeled on a wooden cutting board.

    Step three: Cut each half in half one more time, then peel with a vegetable peeler. 

    Butternut squash on a cutting board, getting cut up into cubes.

    Step four: Cut the quarters into 1" strips, then turn the strips and cut them into cubes. 

    Pro Tips

    To make it easier to peel the squash skin, microwave it for 3-5 minutes or quarter it and steam it for 5-7 minutes. Rinse it off with cold water so it's not too hot to handle, and then peel with a vegetable peeler.

    You can roast butternut squash seeds just like pumpkin seeds. Just clean them off, sprinkle with oil and a little salt and roast at 350 degrees for 30-40 minutes. Top the soup with roasted butternut squash seeds.

    🥄 Step by step directions

    Make sure to scroll to the recipe card for full step-by-step instructions.

    Onions and spices in a sauté pan on a stove.

    Step one: Add oil to a large pot or large dutch oven on the stove and heat on medium heat for one minute. Sauté the diced onions until translucent and caramelized. Add the seasonings and sauté for 1 minute. 

    Butternut squash lentil soup in a soup pot before getting cooked.

    Step two: Give the lentils a quick rinse. Add them to the pot with the spices, cubed butternut squash, tomatoes and vegetable broth. Cover and bring to a boil on medium-high heat. Then turn down the heat and simmer until the lentils are cooked.

    Coconut milk and kale getting added to butternut squash and lentil soup after getting cooked.

    Step three: Add in the coconut milk and kale and stir. Let the kale cook for 1-2 minutes, or until it wilts. 

    Creamy coconut butternut squash and lentil soup in a large dutch oven.

    Step four: Blend part of the soup with an immersion blender, potato masher, or by putting about 1 cup of soup into a regular blender, then adding it back to the pot. Stir well. Top with some roasted squash seeds and a drizzle of coconut milk. 

    🥗 Serving suggestions

    Salad: Serve this butternut squash and lentil soup with a fresh green salad topped with this Homemade Vegan Italian Dressing or Vegan Cashew Ranch Dressing. 

    Fresh Crusty bread: Dip some Fresh Homemade Crusty Bread into this creamy soup. 

    Grilled cheese sandwich: This combination is absolutely amazing. Vegan cheese has come such a long way and makes amazing grilled cheese sandwiches now. I love adding a dash of garlic powder to the tops of the cheese, before putting the sandwich together. 

    Veggies: Veggies are great to eat on the side with this vegan butternut squash soup. Try it with some roasted broccoli, Air Fryer Asparagus, Candied Brussels Sprouts, or Air Fryer Zucchini. 

    ❄️ Storing

    This makes a lot of soup, so it’s perfect to make at the beginning of the week as meal prep, or to bring to a pot luck and feed a bunch of people. This will last for about 5 days in an airtight container in the fridge.

    This soup freezes well. If you find that this soup is too much, store half of it in the freezer and pop it out on a week you don’t feel like cooking.

    ❓ Recipe FAQs

    Do you rinse lentils before making soup?

    Rinsing lentils before making soup is essential to remove any impurities, such as dust, small stones or debris. Rinsing also helps prevent the soup from becoming overly thick and gummy, especially with red lentils. It can lead to a milder flavor and a clearer broth while enhancing the taste and texture of the soup, depending on the type of lentils used. Rinsing is a simple step that contributes to a better, cleaner, and more delicious lentil soup.

    Does butternut squash need to be peeled for soup?

    It depends on your preference. The skin is edible, so you can choose to keep it on. I prefer to peel it, because I don't like the texture of the skin in a creamy soup. If you're blending the whole soup, it doesn't really matter, since it will be blended up. Since this soup is more chunky, I like to peel the squash.

    🌱 More vegan recipes

    • Vegan stuffed butternut squash with farro and chickpeas on a serving dish.
      Vegan Stuffed Butternut Squash
    • Instant pot red lentil soup in a bowl with a spoon dipped in.
      Instant pot red lentil soup
    • Sweet potato and lentil soup in a white bowl.
      Easy Instant Pot Lentil and Sweet Potato Soup
    • Vegan sloppy joe on a hamburger bun on a plate.
      Easy Vegan Sloppy Joe with Brown Lentils

    If you loved this recipe, leave a 5 ⭐️ rating on the recipe card and comment below!

    📖 Recipe

    Vegan chunky butternut squash and lentil soup in a white bowl, topped with fresh herbs and coconut cream.

    Curry Butternut Squash and Lentil Soup

    Delicious curried butternut squash and lentil soup - a one-pot meal for cozy nights. Made with butternut squash, brown lentils, kale, tomatoes, warming spices, and creamy coconut milk. Perfect for colder months.
    5 from 1 vote
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Prep Time: 10 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 10
    Calories: 205kcal
    Author: Maria
    Prevent your screen from going dark

    Ingredients

    US Customary or Metric
    • 2 teaspoons coconut oil (or olive oil)
    • 1 small onion (diced)
    • 1 teaspoon minced ginger (or ginger powder)
    • 1 tablespoon curry powder
    • 2 cloves of garlic (minced)
    • ½ teaspoon ground cinnamon
    • ½ teaspoon dried sage
    • ½ teaspoon cayenne pepper
    • ½ teaspoon smoked paprika
    • ½ teaspoon salt
    • 16 oz can of diced tomatoes
    • ¾ cup dried green or brown lentils
    • 1 large butternut squash or 8 cups cubed (Blog post has photos on how to peel and cube.)
    • 5 cups vegetable broth
    • 1 cup chopped kale
    • 16 oz can of coconut milk

    Instructions

    Instant Pot instructions

    • Quarter and de-seed the butternut squash. Peel and then cut the squash into large cubes. Look at photos in the recipe post for directions.
    • Set pressure cooker to sauté. Add 2 teaspoons of oil and heat for one minute. Add the diced onions and minced ginger and sauté for 1-2 minutes, or until translucent.
      2 teaspoons coconut oil, 1 small onion, 1 teaspoon minced ginger
    • Add the seasonings and garlic and sauté for 30 seconds.
      1 tablespoon curry powder, ½ teaspoon ground cinnamon, ½ teaspoon dried sage, ½ teaspoon cayenne pepper, ½ teaspoon smoked paprika, 2 cloves of garlic
    • Add cubed butternut squash, tomatoes, dried lentils, salt and vegetable broth. Scrape anything that got stuck to the bottom of the pan.
      16 oz can of diced tomatoes, ¾ cup dried green or brown lentils, 1 large butternut squash or 8 cups cubed, 5 cups vegetable broth, ½ teaspoon salt
    • Cover and seal the lid and cook on high pressure for 6 minutes. Let it slow release for 5 minutes. Quick release the rest of the pressure out.
    • With an immersion blender or potato masher, mash just a little bit of the soup to make the broth thicker. We still want chunks of butternut.
    • Add the coconut milk and chopped kale and stir. Let it sit for a minute to let the kale wilt.
      16 oz can of coconut milk, 1 cup chopped kale
    • Add additional salt and black pepper if needed.

    Stove top instructions

    • Quarter and de-seed the butternut squash. Peel and then cut the squash into large cubes. Look at photos in the recipe post for directions.
    • Set pressure cooker to sauté. Add 2 teaspoons of oil and heat for one minute. Add the diced onions and minced ginger and sauté for 1-2 minutes, or until translucent.
      2 teaspoons coconut oil, 1 small onion, 1 teaspoon minced ginger
    • Add the seasonings and garlic and sauté for 30 seconds.
      1 tablespoon curry powder, 2 cloves of garlic, ½ teaspoon ground cinnamon, ½ teaspoon dried sage, ½ teaspoon smoked paprika, ½ teaspoon cayenne pepper
    • Add cubed butternut squash, tomatoes, salt, dried lentils and vegetable broth. Scrape anything that got stuck to the bottom of the pan.
      ½ teaspoon salt, 16 oz can of diced tomatoes, ¾ cup dried green or brown lentils, 1 large butternut squash or 8 cups cubed, 5 cups vegetable broth
    • Cover and bring to a boil, then lower heat to a simmer and cook until squash and lentils are soft - about 25-30 minutes.
    • With an immersion blender or potato masher, mash just a little bit of the soup to make the broth thicker. We still want chunks of butternut
    • Add the coconut milk and chopped kale and stir. Let it sit for a minute to let the kale wilt.
      16 oz can of coconut milk, 1 cup chopped kale
    • Add additional salt and black pepper if needed.

    Video

    Notes

    The recipe has been adjusted since making this video, so the video won't be the same as this recipe card. 
    This is a big serving of soup great to feed a crowd for a dinner party or potluck.
    If you'd like to make this just for yourself, this soup freezes well. Save it for a week that you don't have as much time to cook.
    Slow cooker: Sauté the onions and ginger in a pan on the stove until onions are translucent. Add the seasonings and sauté for 30 seconds. Add everything to a slow cooker, except the kale. Cook on high for 3-4 hours or low for 6-8 hours. Once it's done cooking, add the kale and let it wilt. Blend part of the soup with an immersion blender to make it more creamy. 
    You can roast butternut squash seeds just like pumpkin seeds. Just clean them off, sprinkle with oil and a little salt and roast at 350 degrees for 30-40 minutes. Top the soup with roasted butternut squash seeds.

    Nutrition

    Calories: 205kcal | Carbohydrates: 24g | Protein: 6g | Fat: 11g | Saturated Fat: 9g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 665mg | Potassium: 643mg | Fiber: 7g | Sugar: 5g | Vitamin A: 9048IU | Vitamin C: 28mg | Calcium: 91mg | Iron: 4mg
    Tried this recipe? Tag me today!Mention @DamnTastyVegan or tag #DamnTastyVegan!

    The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

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    About Maria

    Maria is the creator of the blog and YouTube channel Damn Tasty Vegan. She has been a vegetarian since 2005 and vegan since 2015. She loves showing new vegans how easy and delicious living a vegan lifestyle can be. She is passionate about animal welfare and strives to help change the way animals are viewed and treated, by helping people transition to a vegan lifestyle.

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    Hi, I'm Maria Rose! I'm a professional singer by night, and recipe developer by day. I run this blog and am also the creator of the One Month (30 minute) Meal Plan. I love helping people learn how to cook easy and delicious plant based meals.

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    two bowls of vegan butternut squash soup

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