Butternut Squash Red Lentil and Coconut Soup
Warm, comforting, and bursting with vibrant flavors, this Butternut Squash Red Lentil and Coconut Soup is a wholesome bowl of pure delight. Perfectly spiced with cumin, turmeric, and coriander, this velvety soup combines the natural sweetness of butternut squash and carrots with the earthy richness of red lentils and creamy coconut milk. Fresh ginger and garlic add a zesty kick, while a splash of lime juice brightens every spoonful. Ready in just 45 minutes and naturally vegan and gluten-free, this nourishing soup is ideal for cozy weeknight dinners or meal prep. Serve it with a sprinkle of fresh cilantro for a fragrant, crowd-pleasing finish.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 4 cloves garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 4 cups butternut squash, peeled and cubed
- 1 medium carrot, diced
- 1 cup red lentils, rinsed
- 4 cups vegetable stock
- 1 can (13.5 ounces) coconut milk
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lime juice
- 2 tablespoons fresh cilantro, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 4-5 minutes until softened and translucent.
Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
Add the cubed butternut squash and diced carrot to the pot, stirring to coat with the aromatics.
Sprinkle in the ground cumin, turmeric, and coriander, stirring to combine.
Add the rinsed red lentils, vegetable stock, and coconut milk, stirring well.
Season with salt and black pepper.
Bring the soup to a boil, then lower the heat to a gentle simmer.
Cover the pot and cook for 20-25 minutes, stirring occasionally, until the butternut squash is tender and the lentils are fully cooked.
Remove the pot from heat and use an immersion blender to blend the soup until smooth. Alternatively, carefully transfer the soup to a blender in batches and blend until creamy.
Return the soup to the pot if necessary, and stir in the lime juice for a burst of freshness.
Taste and adjust the seasoning as needed.
Serve hot, garnished with chopped fresh cilantro.
Nutrition Facts
Calories |
455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1085 mg | 47% | |
| Total Carbohydrate | 77.0 g | 28% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 17.6 g | ||
| Protein | 18.8 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1472 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
