5 from 24 votes
Butternut Squash and Lentil Soup
Butternut Squash and Lentil Soup combines diced butternut squash and red lentils simmered with spices like mustard seeds, cumin, and red pepper flakes. This hearty soup is finished with coconut milk for creaminess and can be served chunky or pureed. It's a comforting, moderately spiced soup with soft textures and a mild sweetness from the squash, ideal for cooler days or when seeking a filling vegetarian option.
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings:
6
- 8
Calories:
343 kcal
Course:
Lunch, Dinner
Cuisine:
Indian
Ingredients
- 1 tablespoon cooking oil medium-high heat
- 1 tablespoon mustard seeds brown variety
- 1 tablespoon cumin seeds whole
- ¼ teaspoon red pepper flakes (adjust to taste)
- 1 medium yellow onion diced
- 2 garlic chopped, cloves
- 1 inch ginger peeled and chopped, piece
- 2 pounds butternut squash peeled, de-seeded, and cubed
- 1 cup red lentils
- 4 cups vegetable broth (or 4 cups water + bouillon)
- 1 coconut milk 13.5-ounce) can
- 1 teaspoon salt (or more to taste)
- ¼ cup cilantro optional, chopped
- Turmeric optional, for extra anti-inflammatory benefits
- black pepper optional, for extra anti-inflammatory benefits
Instructions
- Heat the oil in a large pot over medium-low heat. Add the mustard seeds, cumin seeds, and red pepper flakes, stirring constantly. Cook for about 1–2 minutes, but be careful because if the heat is too high the mustard seeds will pop and the cumin seeds can burn.
- Add the diced onion, garlic, and ginger. Cover with a lid and cook over medium-low heat for 2–3 minutes until the onion softens.
- Stir in the cubed butternut squash and red lentils, ensuring they are well coated with the spices. Pour in the vegetable broth and bring to a gentle simmer. Cover the pot and cook for 15–20 minutes, or until the squash is very soft and mashable.
- Stir in the coconut milk and season with salt (and turmeric and black pepper, if using). Add chopped cilantro if desired.
- Enjoy the soup as a chunky stew, or use an immersion blender to puree it until you reach desired consistency. If using a regular blender, blend in batches before returning the soup to the pot.
- Keep warm on low heat until ready to serve.
Cup of Yum
Notes
- Toast the mustard and cumin seeds carefully over medium-low heat to avoid burning and extract maximum flavor.
- For varying textures, blend the soup fully for smoothness or leave chunky according to your preference.
- Adjust broth and coconut milk quantities to achieve desired thickness or creaminess.
- Roasting butternut squash and onions prior to cooking enhances the sweetness and deepens flavor.
Nutrition Information
Calories
343kcal
(17%)
Carbohydrates
42g
(14%)
Protein
11g
(22%)
Fat
17g
(26%)
Saturated Fat
13g
(65%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Sodium
1035mg
(43%)
Potassium
1017mg
(22%)
Fiber
13g
(52%)
Sugar
6g
(12%)
Vitamin A
16456IU
(329%)
Vitamin C
36mg
(40%)
Calcium
118mg
(12%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 6 - 8
Amount Per Serving
Calories 343
% Daily Value*
| Calories | 343kcal | 17% |
| Carbohydrates | 42g | 14% |
| Protein | 11g | 22% |
| Fat | 17g | 26% |
| Saturated Fat | 13g | 65% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1035mg | 43% |
| Potassium | 1017mg | 22% |
| Fiber | 13g | 52% |
| Sugar | 6g | 12% |
| Vitamin A | 16456IU | 329% |
| Vitamin C | 36mg | 40% |
| Calcium | 118mg | 12% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.