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!


Units Scale
  • 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


  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.


*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.


Keywords: soup, one pot, winter, legumes, pulses, vegan, vegetarian