Squash Lentil Soup

This cozy soup is made with butternut squash, lentils, garlic, ginger, cumin and coconut milk.

Make it smooth or chunky; either way, it’s scrumptious!

Featured Ingredients

• Aromatics: Onion, garlic, ginger and fresh herbs.
• Squash: I used frozen cubed butternut squash for a quick and simple soup.
• Lentils: Dried lentils are perfect here – they’re inexpensive and loaded with protein and fiber!
• Stock: Provides a ton of flavor depth; I highly recommend using stock or broth versus water when you’re making soup (or any recipe, really).
• Seasonings: Turmeric, cumin, red pepper flakes, salt and black pepper.
• Coconut milk: The full-fat canned kind.
• Lime and vinegar: Acidity really makes the soup shine.
• Sugar: A few teaspoons of sugar or honey balances out all of the flavors.

Step-by-Step Instructions

1. Heat the olive oil in a Dutch oven or soup pot to medium-low.
2. Add the onions and sauté 4-5 minutes or until soft.
3. Stir in the garlic, ginger, salt, turmeric, cumin, black pepper and red pepper flakes and sauté another 30-60 seconds or until fragrant.
4. Stir in the cubed butter squash, lentils and stock and bring to a low simmer.
5. Cook 15-20 minutes, stirring occasionally, until the lentils are soft.
6. Stir in the coconut milk, lime zest and juice, vinegar, sugar and herbs.
7. Use an immersion blender to blend the soup until the desired consistency is reached (I like it slightly coarse, like split pea soup).
8. Taste and adjust the seasoning, if necessary.
9. Serve in bowls and garnish with freshly ground black pepper, if desired.

Recipe Substitutions and Alterations

• For the squash: Use any winter squash, such as butternut, acorn, honeynut or kabocha.
  • Or, try with sweet potatoes or pumpkin.
• For the lentils: Use brown, yellow or red dry lentils.
  • Be aware that the color of lentil you use will alter the color of the finished soup.
• For the salt: Use as much or as little as you prefer.
• For the red pepper flakes: Use none, less or more, depending on your spice tolerance.
• For the stock: Use vegetable or chicken stock.
  • If you don’t have either, use water and bouillon (such as Better Than Bouillon).
• For the coconut milk: Try with 1/2 cup half and half or cream.
• For the lime: Try with lemon (the citrus acidity adds a bright freshness to the soup).
• For the sugar: Use honey if that’s what you prefer as a sweetener.

Nutrition Considerations

• To make this gluten free: This recipe does not contain gluten.
  • Be sure all ingredients you choose are gluten free.
• To make this dairy free: This recipe does not contain dairy.
• To make this vegan: Use vegetable stock (as opposed to chicken stock) and sugar (as opposed to honey).
• To make this nut free: There are no nuts in this recipe.
  • Be sure all ingredients you choose are nut free.
• To make this egg free: This recipe does not contain eggs.

Storage Tips

• To eat right away: Let the soup cool, then transfer to an airtight container or sealed plastic bag and store in the refrigerator up to 5 days. Reheat to 160 degrees F.
• To freeze for later: Let the soup cool, then transfer to an airtight container or sealed plastic bag and store in the freezer up to 2 months. Let thaw in the refrigerator, then reheat to 160 degrees F.

Soup recipes to try this winter:

• Curry Cauliflower Soup
• Maple Sweet Potato Soup
• Butternut Squash Apple Soup
• Carrot Ginger Soup
• Curry Sweet Potato Soup
• Winter Root Vegetable Soup
• Carrot Lentil Soup

Squash Lentil Soup

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This cozy soup is made with butternut squash, lentils, garlic, ginger, cumin and coconut milk. Make it smooth or chunky; either way, it’s scrumptious!

• Author: Julie Andrews
• Prep Time: 15-20 mins
• Cook Time: 25-30 mins
• Total Time: 40-50 mins
• Yield: Serves 6
• Category: Soups
• Method: Stove-Top
• Cuisine: Fusion

Ingredients

Units USM Scale 1x2x3x

• 2 tablespoons olive oil
• 1/2 medium yellow or white onion, peeled and diced
• 4 cloves garlic, peeled and minced
• 1-inch piece fresh ginger, peeled and minced
• 2 teaspoons coarse salt
• 2 teaspoons ground turmeric
• 1 1/2 teaspoons ground cumin
• 1 teaspoon ground black pepper
• 1/2 teaspoon crushed red pepper flakes
• 1 1/2 pounds frozen cubed butternut squash (or 2-2 1/2 pounds fresh butternut squash, peeled, seeded and cubed)*
• 1 1/4 cups yellow, brown or green lentils
• 4 cups unsalted vegetable or chicken stock
• 15-ounce can full-fat coconut milk
• Zest and juice of 1-2 medium limes
• 2 tablespoons white wine vinegar
• 2 teaspoons granulated sugar or honey
• 1 cup fresh parsley and/or cilantro leaves, finely chopped

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Instructions

1. Heat the olive oil in a Dutch oven or soup pot to medium-low.
2. Add the onions and sauté 4-5 minutes or until soft.
3. Stir in the garlic, ginger, salt, turmeric, cumin, black pepper and red pepper flakes and sauté another 30-60 seconds or until fragrant.
4. Stir in the cubed butter squash, lentils and stock and bring to a low simmer.
5. Cook 15-20 minutes, stirring occasionally, until the lentils are soft.
6. Stir in the coconut milk, lime zest and juice, vinegar, sugar and herbs.
7. Use an immersion blender to blend the soup until the desired consistency is reached (I like it slightly coarse, like split pea soup).
8. Taste and adjust the seasoning, if necessary.
9. Serve in bowls and garnish with freshly ground black pepper, if desired.

Notes

*Measurement Tip: I used 2 20-ounce bags of frozen cubed butternut squash. If you use fresh, peel and seed it, then weigh it and use 40 ounces to make this recipe.

Nutrition

• Serving Size: 1/6 of recipe
• Calories: 339
• Sugar: 9g
• Sodium: 570mg
• Fat: 21g
• Saturated Fat: 16g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 39g
• Fiber: 6g
• Protein: 7g
• Cholesterol: 0mg