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Curried Butternut Squash and Red Lentil Soup

by
S
Sophie

A delightful and hearty soup combining the sweetness of butternut squash with the warmth of curry spices and the richness of red lentils.

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Preparation time (min) 15 min
Cooking time (min) 30 min
Difficulty
Curried Butternut Squash and Red Lentil Soup

Ingredients

4 servings
|
  • 1 whole
    Butternut squash fresh or Sweet potato
  • 1 cup
    Red lentil or Yellow lentil
  • 2 tbsp
    Curry paste mild or Curry powder
  • 1 tsp
    Sugar brown or Honey
  • 1 tbsp
    Lemon juice fresh or Lime juice
  • 4 cup
    Water or Vegetable broth
  • 1 tsp
    Salt or Sea salt

Instructions

1

Prepare the squash

Peel and dice the butternut squash into small cubes.

Use a sharp knife to make peeling and cutting the squash easier.

Ingredients needed for this step

butternut squash
2

Sauté the curry paste

In a saucepan, sauté the curry paste for a minute to release its aroma.

Stir constantly to prevent the paste from burning.

Ingredients needed for this step

curry paste
3

Combine squash and lentils

Add the diced squash and red lentils to the saucepan and stir to coat with the curry paste.

Ensure the squash and lentils are evenly coated for consistent flavor.

Ingredients needed for this step

butternut squash red lentil
4

Cook the soup base

Pour in the water and bring to a boil. Reduce heat and simmer until the squash is tender.

Cover the saucepan partially to retain heat while allowing steam to escape.

Ingredients needed for this step

water
5

Season the soup

Stir in the sugar, salt, and lemon juice, then simmer for an additional 5 minutes.

Taste and adjust the seasoning as needed.

Ingredients needed for this step

sugar salt lemon juice
6

Blend the soup

Blend the soup until smooth using a blender or immersion blender.

Blend in batches if using a countertop blender to avoid overfilling.

Ingredients needed for this step

butternut squash red lentil
7

Serve and enjoy

Serve the soup hot, garnished with your choice of toppings.

Serve with crusty bread or a side salad for a complete meal.

Ingredients needed for this step

butternut squash red lentil

Nutrition Facts (per serving)

Calories 180 kcal
Fat 2 g
  • Saturated Fat: 0.5 g
Carbohydrates 38 g
Fiber 6 g
Sugar 6 g
Protein 8 g

Learn More About This Recipe

📝

About this Recipe

Discover the perfect blend of flavors with this Curried Butternut Squash and Red Lentil Soup. A quick and easy recipe that's both vegan and packed with nutrients. Perfect for a cozy dinner or a healthy lunch option.
💪

Why This Recipe Is Good For You

This soup is an excellent source of plant-based protein and fiber, thanks to the red lentils. The butternut squash provides a dose of vitamins A and C, while the curry spices add anti-inflammatory benefits. It's a wholesome and satisfying meal for anyone looking to eat healthily.
💡

Tips & Tricks

For a creamier texture, you can add a splash of coconut milk before blending. Adjust the spice level by adding more or less curry paste to suit your taste. Garnish with fresh cilantro or a dollop of yogurt for an extra touch.
🔄

Recipe Variations

You can substitute sweet potatoes for butternut squash for a slightly different flavor profile. Add a handful of spinach or kale at the end of cooking for added greens. For a smoky twist, incorporate a pinch of smoked paprika.
🗄️

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water if the soup thickens too much.
📚

Recipe History

Butternut squash soup has been a staple in many cuisines, celebrated for its versatility and comforting nature. Combining it with lentils and curry spices brings a fusion of flavors inspired by South Asian cuisine.
🥗

Nutritional Information

This soup is low in fat, high in fiber, and a good source of plant-based protein. It's also rich in vitamins and minerals, making it a nutritious choice for a balanced diet.
🍽️

Pairing Suggestions

Pair this soup with crusty bread or a side salad for a complete meal. It also goes well with a light white wine or a refreshing iced tea.

Tags

healthy vegan vegetarian soup comfort food

Recipe Categories

Cuisine

indian other

Meal Type

dinner lunch snack

Course

soup main course

Cooking Methods

sautéing blanching blanching blanching

Occasions

everyday weeknight dinner family gathering winter comfort food

Dietary Restrictions

vegan gluten-free low-fat low-sugar vegetarian pescatarian halal kosher macrobiotic

Seasons

fall winter all-season

Difficulty

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