|

Butternut Squash and Lentil Soup Recipe

BySarah
Jump to Recipe· 4.6 from 18 reviews

I’m so excited to share this Butternut Squash and Lentil Soup Recipe with you because it truly checks all the boxes for a cozy, flavorful, and wholesome meal. Every time I make it, that warm blend of spices combined with creamy coconut milk just hits the spot. It’s one of those recipes that feels fancy enough for guests but comes together effortlessly on a busy weeknight.

This Butternut Squash and Lentil Soup Recipe works wonders when you want something nourishing yet comforting. It’s packed with plant-based protein thanks to the lentils, and the butternut squash lends a natural sweetness that perfectly balances out the earthy spices. Plus, it’s super versatile — whether you prefer it chunky or silky smooth, you can adjust it to your liking and still end up with a winning soup.

💛

Why This Recipe Works

  • Layered Flavors: Sautéing mustard and cumin seeds unlocks a fragrant, complex base that takes this soup to the next level.
  • Balanced Texture: The tender butternut squash and creamy lentils blend together beautifully, adaptable to chunky or smooth preferences.
  • Nutritional Powerhouse: Lentils add protein and fiber, while squash provides vitamins and sweetness, making it satisfying and healthy.
  • Simple & Flexible: You can easily tweak spices, thickness, or garnishes to make it truly your own every time.
The image shows a bowl of thick yellow lentil soup with visible chunks of orange squash and garnished with green herbs scattered throughout. The soup has a slightly glossy surface with a mix of smooth and textured bits from the lentils and vegetables. A silver spoon rests inside the white bowl, partially submerged in the soup. On the top left, there is a piece of toasted bread with a golden crust placed on a white marbled surface, and a light gray cloth napkin is partially visible on the right side. The overall setting is bright and clean. photo taken with an iphone --ar 4:5 --v 7 this …

Ingredients & Why They Work

Each ingredient in this Butternut Squash and Lentil Soup Recipe plays a special role in creating a harmonious dish — from spices that awaken your senses to creamy coconut milk that adds richness. Shopping tip: choose a firm, blemish-free butternut squash for the best texture.

  • Medium-high heat oil: A neutral oil lets the spices bloom without overwhelming the flavors.
  • Brown mustard seeds: They pop and release a slightly nutty, spicy scent that amps up the aroma.
  • Whole cumin seeds: Adds warm earthiness that complements the sweetness of squash.
  • Red pepper flakes: Just a pinch to add a gentle kick and balance sweetness.
  • Yellow onion: Provides a subtle sweetness and depth when softened.
  • Garlic: Classic aromatic that brings warmth and complexity.
  • Ginger: Gives a fresh zing, cutting through richness for balance.
  • Butternut squash: Naturally sweet and creamy when cooked, it’s the star of the soup.
  • Red lentils: Cook quickly and break down for that silky texture with a protein boost.
  • Vegetable broth: Builds the soup’s body and flavor foundation.
  • Coconut milk: Adds luscious creaminess without dairy, rounding out the spices.
  • Salt: Enhances and balances all flavors perfectly.
  • Chopped cilantro (optional): Adds a fresh, herbal brightness as a finishing touch.
  • Turmeric & black pepper (optional): Great for an anti-inflammatory boost and extra earthy flavor.
📝
Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Tweak to Your Taste

I love playing around with this Butternut Squash and Lentil Soup Recipe depending on the season and mood. It’s such a forgiving recipe that you can easily adjust the spice level or texture to suit your family or guests.

  • Spice it up: Once, I added extra red pepper flakes and a dash of cayenne, and it turned out amazing for cold evenings craving a little heat.
  • Make it vegan or not: The recipe is naturally vegan, but if you prefer, you can swap coconut milk for cream.
  • Roast instead of simmer: Roasting the butternut squash beforehand deepened the flavor so much I now do it for special dinners.
  • Add greens: Stir in spinach or kale towards the end for a nutrient boost and fresh color.

Step-by-Step: How I Make Butternut Squash and Lentil Soup Recipe

Step 1: Toast Those Spices

Start by heating the oil on medium-low — it’s important to keep the heat gentle so the mustard seeds don’t pop wildly and the cumin seeds don’t burn. Stir constantly for about 1 to 2 minutes until you smell that fragrant, nutty aroma. This little step wakes up the flavors in a way that sets the tone for a memorable soup.

Step 2: Soften Your Aromatics

Next, add the diced onion, chopped garlic, and ginger. Cover the pot with a lid and let them sweat gently for 2 to 3 minutes. This softening mellows the sharpness and brings out their natural sweetness — don’t skip the lid since it speeds things up and keeps moisture in.

Step 3: Add Squash, Lentils & Simmer

Throw in the cubed butternut squash and red lentils, making sure they get coated in those spiced onions. Pour in your broth and bring the whole pot to a gentle simmer. Cover and cook for about 15 to 20 minutes until the squash is meltingly soft — this is key to that silky, comforting texture I adore.

Step 4: Finish with Coconut Milk & Season

Stir in the coconut milk and add salt to taste. If you’re using turmeric and black pepper, pop those in now for an extra health punch and subtle earthiness. If you like, fold in chopped cilantro for a lively, fresh note — it brightens up the creamy soup beautifully.

Step 5: Blend or Leave Chunky

At this point, you can enjoy the soup just as it is — chunky and rustic — or puree it with an immersion blender for a smooth texture. I often do a partial blend, leaving some chunks for body but adding creaminess. If you don’t have an immersion blender, blend in batches and return the soup to the pot.

💡

Pro Tips for Making Butternut Squash and Lentil Soup Recipe

  • Toast Spices Gently: Keep the heat medium-low — patience here prevents burnt seeds, keeping the flavors clean and inviting.
  • Use Red Lentils: They break down faster and create creaminess without a long soak or cook time.
  • Adjust Broth for Desired Consistency: I add more broth if I want a lighter soup or less for a stew-like thickness.
  • Coconut Milk Last: Adding it at the end keeps its delicate flavor intact and prevents curdling.

How to Serve Butternut Squash and Lentil Soup Recipe

Butternut Squash and Lentil Soup Recipe - Recipe Image

Garnishes

I often sprinkle fresh chopped cilantro on top because it adds a vibrant freshness that cuts through the creaminess. A drizzle of extra coconut milk or a spoonful of plain yogurt is lovely too, especially if you like a cooling contrast. Toasted pumpkin seeds also make for a fun crunchy finish.

Side Dishes

This soup pairs perfectly with warm crusty bread — I love a rustic sourdough or garlic naan to scoop every last bit. A simple green salad with lemon vinaigrette balances out all the richness, making it a satisfying meal without feeling too heavy.

Creative Ways to Present

For special occasions, serving this Butternut Squash and Lentil Soup Recipe in mini pumpkin bowls is a fun touch that impresses guests without any extra fuss. Garnishing with swirls of herb oil or chili-infused olive oil adds color and a flavor pop, turning it into a beautiful starter or cozy main.

Make Ahead and Storage

Storing Leftovers

I keep leftover soup in airtight containers in the fridge for up to 4 days. It actually tastes even better the next day as the flavors meld and intensify. Just give it a good stir before reheating to bring everything back together.

Freezing

This Butternut Squash and Lentil Soup Recipe freezes beautifully — I portion it into freezer-safe containers and freeze for up to 3 months. Just thaw overnight in the fridge then warm gently on the stove; it’s a lifesaver for busy nights.

Reheating

I reheat leftovers on the stovetop over low heat, stirring occasionally to prevent sticking. If the soup thickens too much in the fridge, I add a splash of broth or water to loosen it up as it warms — easy and effective!

FAQs

  1. Can I make this Butternut Squash and Lentil Soup Recipe without coconut milk?

    Absolutely! You can substitute coconut milk with heavy cream or plant-based alternatives like cashew cream or oat milk. Just keep in mind that coconut milk adds a slightly sweet richness that these alternatives may not fully replicate. If you skip it entirely, consider adding a touch more broth or some blended cashews for creaminess.

  2. How spicy is this Butternut Squash and Lentil Soup Recipe?

    The recipe uses a modest amount of red pepper flakes for gentle heat, but it’s totally adjustable. If you prefer mild, just reduce or omit the flakes. For a spicier kick, add more red pepper or even a pinch of cayenne pepper — I sometimes do when I want it a bit bolder!

  3. Can I use other types of lentils in this soup?

    Red lentils are best because they cook quickly and break down nicely, creating a smooth texture. Other lentils like green or brown will take longer to cook and remain firmer, which might affect the soup’s creaminess. If you want to use different lentils, plan for a longer simmer and be ready for a chunkier soup.

  4. How do I store and reheat leftovers?

    Store your soup in airtight containers in the fridge for up to 4 days or freeze for up to 3 months. Reheat gently on the stovetop, adding extra broth if it has thickened. Stir frequently to keep it smooth and prevent sticking.

Final Thoughts

This Butternut Squash and Lentil Soup Recipe has become a staple in my kitchen for good reason — it’s comforting, nourishing, and surprisingly easy to make. I hope you’ll enjoy it as much as I do, whether as a quick weeknight dinner or a warming meal to share with friends. Trust me, once you try it, it’s going to be one of those recipes you come back to again and again.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Butternut Squash and Lentil Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.6 from 18 reviews
  • Author: Sarah
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 8 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian
Print Recipe

Description

A comforting and nutritious Butternut Squash and Lentil Soup featuring warm spices, creamy coconut milk, and tender vegetables, perfect for a cozy meal.

Ingredients

Spices and Aromatics

  • 1 tablespoon medium-high heat oil
  • 1 tablespoon brown mustard seeds
  • 1 tablespoon whole cumin seeds
  • ¼ teaspoon red pepper flakes
  • 1 medium yellow onion, diced
  • 2 garlic cloves, chopped
  • 1 inch piece of ginger, peeled and chopped
  • 1 teaspoon salt
  • 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

  1. Heat Spices: 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, taking care not to burn the spices as mustard seeds may pop.
  2. Sauté Aromatics: Add the diced onion, garlic, and ginger to the pot. Cover with a lid and cook over medium-low heat for 2–3 minutes until the onion softens and becomes fragrant.
  3. Add Butternut Squash and Lentils: Stir in the cubed butternut squash and red lentils, coating them well with the spices and aromatics. Pour in the vegetable broth and bring to a gentle simmer. Cover the pot and cook for 20 minutes or until the squash is very soft and tender.
  4. Add Coconut Milk and Season: Stir in the coconut milk, salt, and if using, turmeric and black pepper. Add chopped cilantro if desired.
  5. Blend Soup (Optional): Enjoy the soup as a chunky stew or use an immersion blender to puree it to your desired smoothness. If using a regular blender, blend the soup in batches and return it to the pot.
  6. Keep Warm and Serve: Keep the soup warm on low heat until ready to serve. Serve hot and enjoy a comforting meal.

Notes

  • Sautéing the spices and aromatics adds depth and enhances the overall flavor of the soup.
  • Adjust texture by blending partially for creaminess or fully for a smooth consistency, or leave chunky.
  • To make the soup thicker or thinner, adjust the amount of broth or coconut milk accordingly.
  • For deeper flavor, roast the butternut squash and onion before adding to the soup.

Nutrition

  • Serving Size: 1 cup
  • Calories: 230 kcal
  • Sugar: 6 g
  • Sodium: 450 mg
  • Fat: 10 g
  • Saturated Fat: 8 g
  • Unsaturated Fat: 2 g
  • Trans Fat: 0 g
  • Carbohydrates: 30 g
  • Fiber: 7 g
  • Protein: 8 g
  • Cholesterol: 0 mg

You Might Also Like These Recipes

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star