Description
A comforting and flavorful Butternut Squash and Lentil Soup made with warming spices, coconut milk, and red lentils. This hearty soup is easy to prepare on the stovetop and can be served chunky or smooth, perfect for a nutritious and satisfying meal.
Ingredients
Scale
Spices and Aromatics
- 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
- 1 teaspoon salt (or more to taste)
- Optional: 1 teaspoon turmeric
- Optional: ½ teaspoon black pepper
Main Ingredients
- 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
- ¼ cup chopped cilantro (optional)
Instructions
- Toast the spices: Heat the oil in a large pot over medium-low heat. Add mustard seeds, cumin seeds, and red pepper flakes, stirring constantly for 1–2 minutes, until fragrant but not burnt. Be careful as mustard seeds may pop.
- Sauté aromatics: Add diced onion, chopped garlic, and ginger to the pot. Cover with a lid and cook over medium-low heat for 2–3 minutes until the onion softens.
- Add squash and lentils: Stir in cubed butternut squash and red lentils, coating them with the spices and aromatics evenly.
- Simmer soup: Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and cook for 20 minutes until the squash is very soft and lentils are cooked through.
- Finish the soup: Stir in the coconut milk, salt, and optional turmeric and black pepper. Add chopped cilantro if using and mix well.
- Blend to desired consistency: Serve as a chunky stew or use an immersion blender to puree the soup until smooth or creamy. If using a regular blender, puree in batches and return the soup to the pot.
- Keep warm and serve: Keep the soup warm on low heat until ready to serve. Enjoy!
Notes
- Sautéing the spices and aromatics enhances the flavor and adds depth to the soup.
- Adjust the texture by blending fully, partially, or not at all based on your preference.
- Modify thickness by adding more or less broth or coconut milk.
- For a deeper, sweeter flavor, roast the butternut squash and onion before adding to the soup.
- This soup freezes well for easy meal prep and leftovers.
Nutrition
- Serving Size: 1 cup
- Calories: 210 kcal
- Sugar: 5 g
- Sodium: 480 mg
- Fat: 8 g
- Saturated Fat: 6 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 7 g
- Protein: 7 g
- Cholesterol: 0 mg
