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
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
- 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
- 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.
- 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.
- 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.
- Add Coconut Milk and Season: Stir in the coconut milk, salt, and if using, turmeric and black pepper. Add chopped cilantro if desired.
- 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.
- 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
