Curried Butternut Squash & Lentil Soup

Jump to Recipe·Print Recipe

This nourishing butternut squash and lentil soup is a one-pot meal packed with warming spices. It's a healthy, hearty vegan recipe that's so comforting and delicious.

Lentil and butternut squash soup in a bowl wiht yogurt drizzled on top.

This butternut squash and lentil soup is the ultimate comfort meal, warming you from the inside out! It's incredibly easy to make in one pot and packed with rich, cozy flavors.

Lentils create a hearty base, providing plant-based protein and fiber, while the butternut coconut curry broth is infused with fresh garlic and ginger for a deep, warming taste. The butternut squash adds natural sweetness, and the lentils and kale bring texture and nourishment. I like blending half the soup for a creamy consistency, then stirring in kale for a nutritious boost (spinach works great, too!).

It’s downright addictive—I love crushing up papadums to soak up the velvety butternut broth. Because honestly, who doesn’t love papadums in their soup?!

Ingredients You'll Need

You only need a few pantry staples to make this flavorful butternut squash and lentil soup:

Vegetables: Yellow onion, butternut squash, and kale form the base. Feel free to swap in any type of winter squash (like pumpkin) or use any leafy greens you have on hand.
Aromatics: Fresh garlic and ginger form the flavorful backbone of this soup. Using fresh, whole garlic cloves and ginger root is key for the best depth of flavor.
Coconut Milk: Adds richness and creaminess to the soup. I like to use full-fat canned coconut milk for the best texture.
Broth: Vegetable or chicken broth (if not vegan) creates a flavorful liquid base.
Lentils: Use green or brown lentils, not red. Green and brown lentils hold their shape, while red lentils cook faster and become mushy.
Spices: Mild yellow curry powder adds warmth and depth of flavour.
Acidity: A dash of fresh lemon juice, lime juice, or apple cider vinegar is optional, but helps balance the flavours.

Complete list of ingredients and amounts is located on the recipe card below.

Ingredients shown to make the soup recipe.

How to Make butternut squash and lentil soup

Sauté Base: Heat oil in a large pot over medium-high heat. Add the onion, garlic, and ginger, and sauté for 3–4 minutes until the onion softens.

Add Ingredients: Stir in the butternut squash, curry spices, rinsed lentils, broth, and coconut milk. Season with salt and pepper.

Onion, garlic and ginger sautéing in a pot.

Simmer: Bring the soup to a boil, then cover, reduce the heat to low, and let it simmer for 25 minutes until the lentils are tender.

Blend: Blend half of the soup with a stick blender, or transfer 2–3 cups to a blender and blend until smooth. If using a blender, secure the lid tightly and start at a low speed to avoid splashes.

Soup being blended with a stick blender.

Combine & Finish: Pour the blended soup back into the pot and stir to combine. Add the kale and cook until just wilted.

Season & Serve: Taste and adjust seasoning as needed. Add a squeeze of fresh lemon juice for brightness. Serve as is or topped with yogurt and fresh cilantro.

Large pot of butternut squash and lentil soup.

Substitutions & Variations

Instead of butternut: Use Kent pumpkin, sweet potato, or acorn squash.
Leafy Greens: Swap kale for spinach, Swiss chard, or collard greens.
Lentils: Use green or brown lentils for texture, or red lentils for a creamier soup.
Spices: Add smoked paprika, coriander or cumin for extra depth, or use garam masala for a richer flavor.
Coconut-Free: Replace coconut milk with cashew cream, oat milk, or heavy cream (if not vegan).
Protein Boost: Stir in cooked chickpeas, shredded chicken, or tofu for extra protein.
Make It Spicy: Add chili flakes, cayenne, or a diced chili for heat.
Thicker Soup: Blend more of the soup for a creamier texture, or mash some of the squash with a spoon.

Butternut squash soup in a bowl with a spoon.

How to Store

Refrigerate: The leftovers will last for about 5 days when kept in airtight containers in the fridge.
Freezing: Let the soup cool, then transfer it to freezer-safe containers and freeze. Let the frozen leftovers thaw in the fridge before reheating on the stove or in the microwave.

Recipe FAQ

Can I use red lentils instead of green or brown?

Yes, but keep in mind that red lentils cook faster and break down more, resulting in a creamier texture. If you prefer a chunkier soup, stick to green or brown lentils.

How can I make this soup thicker?

Blend more of the soup, mash some of the squash with a spoon, or let it simmer uncovered for a few extra minutes to reduce the liquid.

How do I add more protein?

Stir in cooked chickpeas, shredded chicken, or tofu for extra protein.

Can I make this in a slow cooker?

Yes! Sauté the onion, garlic, and ginger first, then add everything to the slow cooker. Cook on low for 6–8 hours or high for 3–4 hours. Blend as needed and stir in the greens at the end.

What should I serve with this soup?

Enjoy it with crusty bread, rice, or crushed papadums for extra texture. A dollop of yogurt and fresh cilantro also pair beautifully.

Lentil and butternut squash soup in a bowl.

More Soup Recipes

Curried Butternut Squash & Tomato Soup

Cauliflower Zucchini Soup

Miso Sweet Potato Pumpkin Soup

Red Cabbage Soup With Sausage

If you try this butternut squash and lentil soup recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.