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Butternut Squash and Lentil Soup
Cozy up with a bowl of creamy spiced butternut squash and lentil soup (by stove or crockpot)—It’s hearty, cozy, meal-prep friendly, and packed with protein and fiber!
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 6 - 8
Calories: 343 kcal
Course:
Lunch , Dinner
Cuisine:
Indian
Ingredients
- 1 tablespoon medium-high heat oil
- 1 tablespoon brown mustard seeds
- 1 tablespoon whole cumin seeds
- ¼ teaspoon red pepper flakes (adjust to taste)
- 1 medium yellow onion diced
- 2 garlic cloves chopped
- 1 inch piece of ginger peeled and chopped
- 2 pounds butternut squash peeled, de-seeded, and cubed
- 1 cup red lentils
- 4 cups vegetable broth (or 4 cups water + bouillon)
- 1 (13.5-ounce) can coconut milk
- 1 teaspoon salt (or more to taste)
- ¼ cup chopped cilantro (optional)
- (Optional: 1 teaspoon turmeric and ½ teaspoon black pepper, 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
- Sauté the spices and aromatics: This step only adds a few minutes, but really helps bring out the flavor/add depth to the soup.
- To adjust texture: Leave the butternut and red lentil soup chunky, blend it partially for creaminess, or fully blend for smoothness.
- For a thicker/thinner soup: Add more or less broth/coconut milk.
- For more flavor depth: Roast the butternut squash (and onion) for a deeper, sweeter, more caramelized flavor.
Nutrition Information
Calories
343kcal
(17%)
Carbohydrates
42g
(14%)
Protein
11g
(22%)
Fat
17g
(26%)
Saturated Fat
13g
(65%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
1035mg
(43%)
Potassium
1017mg
(29%)
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.