This Butternut Squash Lentil Soup is one of my favourite vegan pantry & freezer recipe for using up what you have on hand in a pinch. It is also made in one pot and only takes 30 minutes to prepare.
**Cozy Soup Recipe Alert **
I guess you can say we are on a serious soup kick lately. But honestly, what is autumn without a cozy soup?
I think I speak for most summer people when I say that soup season makes the colder weather a bit more tolerable. So as soon as it started getting a bit nippy outside, I jumped on the soup train REAL QUICK. This vegan butternut squash lentil soup is one of my favourites because not only does it use up a LOT of ingredients you might already have on hand, but its also super flavourful, veggie packed, and feels like a nice warm hug.
Table of contents
Why This Recipe Works
This butternut squash lentil soup is definitely one of my new go-to recipes because it’s hearty, satisfying and uses up a LOT of the bits of random ingredients I’ve got on hand. Here are a few more reasons why we are loving this recipe right now!
- Budget friendly
- Made in one pot making for easy prep and clean up
- Freezer friendly
- Made in under 30 minutes
- Vegan & gluten free
Key Ingredients
Lentils – I like red lentils for their pretty colour and the fact that they cook down super smooth in soup. Make sure you rinse them well before adding them to the pot!
Cauliflower – This recipe is a great way to sneak in lots of extra veggies and no one will even taste the cauliflower.
Butternut squash – I hate hacking into a fresh squash, but when it’s frozen, it’s so easy because it’s already cooked.
Red curry paste – This adds undeniable flavour and a little kick. See my notes below if you’re worried about it being too spicy (because I do like it spicy).
Coconut milk- I tried this recipe with and without the coconut milk, so you can see my tips below if you don’t have it or want to keep this lower in fat.
How to Make This Recipe
Step 1: Heat the olive oil in a large soup pot over medium heat. Add the onion, garlic and ginger and cook until softened and fragrant, about 3 minutes.
Step 2: Add the red curry paste and cook until it coats the onions.
Step 3: Add in the lentils, butternut squash, cauliflower.
Step 4: Add in the broth, cover and cook on medium low for 20 minutes or until the vegetables are very soft.
Step 5: Add the lemon juice and coconut milk and stir until combined.
Step 6/7: Transfer to a blender to puree until smooth. Season with salt and pepper, to taste and garnish (if desired) with a swirl of coconut milk, crushed pistachios, parsley, and hemp hearts
Expert Tips
There are a few important considerations when it comes to making this vegan butternut squash lentil soup super creamy. One is that I like to use a super high power blender to puree everything together.
Two, I like to make sure my vegetables are VERY soft before I puree. Like they basically need to immediately fall apart when you poke them with a fork. This happens really quickly with frozen cauliflower and butternut squash (since it’s already cooked), but you can easily get there with fresh as well if that’s what you have.
Three, if you want vegan butternut squash lentil soup to be even creamier, definitely add the coconut milk. It will balance out the heat and just add that luscious mouth feel. Coconut milk is also freezer friendly so it’s not an issue with adding it in before freezing.
Recipe FAQs
If you add the two teaspoons of the curry paste, it has a nice solid kick that is balanced out well by the coconut milk. If you want to make it more mild, I would half it. Either way, if you’re sensitive to heat, definitely add the coconut milk to mellow everything out.
If your kids are sensitive to heat, again make sure you take the curry paste down or out. My son definitely would not be able to handle the 2 teaspoons, but maybe could do a 1/2 teaspoon of the curry paste.
Yes! You will need to cook the soup longer to get those vegetables nice and soft, but you can definitely use fresh. You can also use frozen cauliflower rice if that’s what you have.
Other lentils can be used but the cook time will have to be changed as whole lentils take longer to cook than split lentils.
I have tried making this with and without coconut milk as a lower fat option. It’s delicious both ways but I will say the curry paste is stronger without it, so if you’re unsure and want to omit the coconut milk, I suggest cutting the curry in half until you try it and then adjusting.
Yes, this is a naturally gluten free soup assuming you use a gluten free curry paste.
This vegan butternut squash lentil soup is one of my all time favourite batch-prepped meals. I have two bags in the freezer I am so excited to enjoy later on. To freeze this soup, simply allow the soup to cool, then transfer to freezer bags and lay them flat in the freezer to firm up.
When ready to enjoy, you can let it thaw overnight in the fridge then transfer it to a bowl to reheat in the microwave or in a pot to reheat in the stove.
More Recipes that Uses Pantry or Freezer Staples
If you loved this butternut squash lentil soup and are looking for more pantry or freezer staple recipes, then you will love these recipes
- KOREAN SAVOURY OATMEAL WITH RUNNY EGG
- EASY 10 MINUTE MEXICAN TORTILLA SOUP
- EASY VEGAN PASTA BAKE WITH SAUSAGE, WHITE BEANS & KALE
- VEGAN TACO CASSEROLE
What are your thoughts on this butternut squash lentil soup? Leave me a comment below with your thoughts!
Butternut Squash Lentil Soup (Easy Vegan Recipe)
Ingredients
- 1 tbsp extra virgin olive oil
- 1 onion diced
- 4 cloves garlic minced
- 2 tsp ginger grated
- 1-2 tsp red curry paste
- 1 ½ cups dried red lentils rinsed
- 4 cups frozen butternut squash
- 4 cups frozen cauliflower
- 6 cups low sodium vegetable broth
- 1 tbsp lemon juice
- 1 cup light coconut milk
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large soup pot over medium heat. Add the onion, garlic and ginger and cook until softened and fragrant, about 3 minutes.
- Add the red curry paste and cook until it coats the onions.
- Add in the lentils, butternut squash, cauliflower and broth, cover and cook on medium low for 20 minutes or until the vegetables are very soft.
- Add the lemon juice and coconut milk and stir until combined.
- Transfer to a blender to puree until smooth. Season with salt and pepper, to taste and garnish (if desired) with a swirl of coconut milk, crushed pistachios, parsley, and hemp hearts.
Video
Notes
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Sally Frackowiak says
Delicious……used fresh cauliflower and squash.
Brittany says
Delish! So good for a meatless meal!
sara says
If I wanted to increase the iron intake for an anemic person, which ingredient do you recommend adding?
Abbey Sharp says
This recipe provides 7 g of iron per serving which is a substantial amount! I would recommend squeezing a bit of lemon juice or lime upon serving because that will help with iron absorption.
Kelsey P says
Hi Abbey! This looks delicious and I have everything BUT the red curry paste. I do have green curry paste however. Would that work?
Abbey Sharp says
Yep you can use that instead.
Kait says
Delicious! I didn’t measure the veggies just cut up a whole head of cauliflower and used a whole package of pre-cut butternut squash (both fresh not frozen) and ended up needing to use a little more veggie broth- still turned out great. Used an immersion blender rather than tipping it all into a blender- not as smooth but definitely easier! Next time I might brown the onions first for a little more depth of flavor 🤤
Abbey Sharp says
Love the idea to caramelize the onions a bit! So good. Thanks Kait 🙂