• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • Spring
  • Subscribe
  • About
  • Shop

My Pocket Kitchen

menu icon
go to homepage
  • Recipes
  • Spring
  • Subscribe
  • About
  • Shop
    • Facebook
    • Instagram
  • search icon
    Homepage link
    • Recipes
    • Spring
    • Subscribe
    • About
    • Shop
    • Facebook
    • Instagram
  • ×
    Home » Recipes » Vegetarian & Vegan

    Nov 10, 2022 · Modified: Oct 30, 2023 by Andrea· This post may contain affiliate links · 20 Comments

    Butternut Squash and Lentil Soup

    Jump to Recipe

    This comforting Butternut Squash and Lentil Soup is mildly flavoured with Thai red curry paste, coconut milk, and lime. It's a quick and easy recipe that the whole family will enjoy!

    single serving of soup in a ceramic bowl garnished with coconut milk and fresh cilantro.

    Chilly days call for the comfort of a warm bowl of butternut squash soup. This version has the addition of red lentils which add protein and fiber making this soup not only delicious but also nutritious! With a hint of red curry and the creaminess of coconut milk you will be left fully satisfied.

    Want more creamy vegetable soup recipes? Try my Roasted Red Pepper and Tomato Soup recipe or this Creamy Broccoli Soup. Or for more ways to use red lentils check out these recipes for Curried Vegetable and Red Lentil Soup and Simple Lentil Carrot Soup.

    Jump to:
    • 🥘Ingredients and Substitutions
    • 🔪How to Make Squash and Lentil Soup
    • Pro Tips for Making This Soup
    • Recipe FAQs
    • More Soup Recipes
    • 📖 Recipe
    • 💬 Comments

    🥘Ingredients and Substitutions

    all ingredients needed to make butternut squash and lentil soup labeled and on a board.
    • White onion - any large onion can be used in this soup.
    • Butternut squash - the sweetness and creamy texture of butternut squash is my favourite for making soups. However, any type of squash or even pumpkin would work perfectly.
    • Thai red curry paste - if you can't find or don't like red curry paste you can substitute with any of the following: 1 tablespoon of Indian curry paste, 2 teaspoon of curry powder, 2 teaspoon chili powder, or 1 teaspoon ground cumin. The intensity of the curry flavour or seasonings is a personal preference so adjust as necessary.
    • Red Lentils - red lentils break down and almost "melt" when cooked into soups. You can substitute with green or brown lentils but keep in mind the texture and colour will be different and they will take a bit longer to cook.
    • Vegetable broth - I wanted to keep this plant-based but chicken broth also works well in this recipe. Here's my recipe for homemade Vegetable Broth.
    • Coconut milk - both light and regular coconut milk work or you can substitute with half and half or heavy cream. You can also omit the milk altogether for this squash and lentil soup.
    • Fresh lime juice - lime goes perfectly with Thai flavours and adds a hit of acidity to the soup. Substitute with lemon juice or omit the citrus altogether.
    • Fresh cilantro - of course cilantro is the ultimate Thai herb but fresh basil, or 1 tbsp. dried basil would also be delicious.

    For a complete list of ingredients see the recipe card below.

    🔪How to Make Squash and Lentil Soup

    diced onions starting to brown in a large soup pot.

    Step 1 - Sautee the onions until they are just starting to brown. This brings out the sweetness. Add the garlic and curry paste and cook for another minute to release the fragrance.

    broth has been added and brought to a simmer.

    Step 2 - Add garlic, curry paste, red lentils, butternut squash, and broth. Stir and bring to a simmer. Cover and let cook until the squash is soft.

    pot of soup with a hand blender being used to puree.

    Step 3 - Remove from heat and using a hand blender (or working in batches in a food processor or blender), puree soup to desired smoothness.

    chopped cilantro is added to the finished squash and lentil soup.

    Step 4 - Stir in lime juice, coconut milk, and cilantro.

    Pro Tips for Making This Soup

    Properly Peel and Seed the Squash: To make peeling and seeding butternut squash easier, you can microwave it for a few minutes to soften the skin. Then, use a sharp vegetable peeler or paring knife to remove the skin. Cut in half and remove the seeds.

    Rinse the Lentils Thoroughly: Red lentils tend to be starchy, so it's important to rinse them well before using them. This will help reduce excess starch and prevent the soup from becoming too thick.

    Adjust the Soup's Texture: The level of smoothness in the soup is a matter of personal taste. Use a hand blender or a food processor to puree the soup to your desired level of smoothness. If you want it super smooth, a traditional blender may provide the best results.

    2 bowls of soup with 2 spoons and fresh limes on the side. Soup is garnished with sour cream and cilantro.

    Recipe FAQs

    Can I substitute yellow or green lentils for red lentils in this soup?

    Red lentils are preferred for their quick cooking time and smooth texture. You can substitute with yellow lentils, but the soup's color and cooking time may vary. Green lentils are not recommended as they have a different texture and longer cooking time.

    Can I use frozen squash for this soup?

    Yes frozen squash cubes can be a quick and easy alternative to whole squash. Cooking times may need to be adjusted to accommodate the frozen squash. Frozen squash can slightly water down the soup so adjust seasonings accordingly.

    Can I use a different type of squash?

    Yes there are different types of squash that will work with this recipe including acorn, kabocha, delicata, and pumpkin.

    Can I make this soup in advance and freeze it for later use?

    Yes, this soup freezes well. Store it in airtight containers for up to three months. Thaw and reheat on the stove, adding a bit of liquid if it thickens too much.

    More Soup Recipes

    • cabbage roll soup in white bowl topped with sour cream and fresh parsley
      Cabbage Roll Soup
    • finished soup in a white bowl with antique spoon
      Spiced Spinach and Chickpea Soup
    • Single serving of chicken enchilada soup topped with cheese, avocado, sour cream. Hand holding a spoonful of soup.
      Chicken Enchilada Soup
    • one bowl of lentil soup with a spoon full of soup being held above the bowl.
      Lentil and Bacon Soup

    Tried this recipe? I would love it if you could leave a star rating ⭐️⭐️⭐️⭐️⭐️ and/or a comment below. You can also follow me on social media here on Facebook, Instagram, and Pinterest!

    Want to say thank you?

    📖 Recipe

    single serving of soup in a ceramic bowl with a spoon, garnished with coconut milk and fresh cilantro.

    Butternut Squash and Lentil Soup

    This comforting soup is fast, easy, and packed with nutrients. The subtle flavours of Thailand take it to the next level.
    4.86 from 28 votes
    Print Pin Rate Save Saved!
    Course: Soup
    Cuisine: All
    Prep Time: 20 minutes minutes
    Cook Time: 30 minutes minutes
    Servings: 8 servings
    Calories: 282kcal
    Author: Andrea Mut
    Prevent your screen from going dark

    Ingredients

    • 1 tablespoon olive oil
    • 1 large white onion, peeled and diced
    • 1 butternut squash, (1300g/3 lb) peeled, seeded, and cut into 1-inch pieces (approx. 8 cups)
    • 2 cloves garlic, minced
    • 1 tablespoon red curry paste
    • 1 ½ cups red lentils, rinsed well
    • 6 cups vegetable stock, low or no-sodium
    • 2 teaspoon salt, or more to taste
    • 1 can light coconut milk (400 ml.)
    • 1 lime, juiced
    • ¼ cup fresh cilantro, chopped

    Instructions

    • Heat the oil in a large soup pot over medium heat. Sauté onions, stirring occasionally, until just starting to brown.
    • Add garlic and curry paste and stir for one minute. Add red lentils, butternut squash, and broth. Stir and bring to a simmer. Cover and let cook for 20-30 minutes or until the squash is soft.
    • Remove from heat and using a hand blender (or working in batches in a food processor or blender), puree soup to desired smoothness. A traditional blender will produce the smoothest texture.
    • Stir in coconut milk, cilantro, and fresh lime juice, and serve.

    Notes

    See above post for information about Thai red curry paste and ingredient substitutions.
    STORAGE - This soup will keep in the fridge for one week. Let cool completely before refrigerating or freezing. Store in the freezer for up to 6 months. 
    NUTRITION FACTS - are based on one serving (⅛ of this recipe). Please note, these calculations are an estimate only and have not been approved by a registered dietitian.
     

    Nutrition

    Serving: 1serving | Calories: 282kcal | Carbohydrates: 49g | Protein: 11g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 791mg | Potassium: 874mg | Fiber: 9g | Sugar: 7g
    Tried this recipe?Mention @MyPocketKitchen or tag #mypocketkitchen!

    More Vegetarian and Vegan

    • Creamy broccoli soup in a white ceramic bowl with a spoon garnished with croutons and florets.
      Creamy Broccoli Soup without Cream
    • Moroccan Lentil Soup
    • A large platter of tofu stir fry with a serving spoon and chopsticks on the side.
      Crispy Tofu Stir Fry with Peanut Sauce
    • one bowl of white bean soup garnished with fresh Parmesan cheese. A spoon rests in the bowl.
      Tuscan White Bean Soup

    Reader Interactions

    Comments

      4.86 from 28 votes (14 ratings without comment)

      Feel free to leave a comment and a rating: Your email address will not be displayed Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Sonya says

      February 07, 2025 at 4:13 pm

      5 stars
      Easy and delicious!! I added some extra curry paste for more flavour, and I may have added some red pepper flakes. It's very flavourful and a crowd-pleaser!

      Loading...
      Reply
    2. Jennifer says

      January 03, 2025 at 1:07 pm

      5 stars
      This is so good and easy to make. Thank you for your easy to follow step by step instructions. You make it so easy to eat healthy!

      Loading...
      Reply
      • Andrea says

        January 03, 2025 at 1:22 pm

        Thanks so much for the lovely comment Jennifer! 🥰

        Loading...
        Reply
    3. Julie says

      November 19, 2024 at 8:06 pm

      5 stars
      This is the most delicious soup I've ever made! Followed recipe to the "T" and left out cilantro (not for me). Thank you!

      Loading...
      Reply
      • Andrea says

        November 20, 2024 at 6:58 am

        I’m so happy you enjoyed it! Thanks for the comment 😊

        Loading...
        Reply
    4. Claire Barrette says

      September 10, 2024 at 1:21 pm

      5 stars
      Just made this soup using a Kabocha (buttercup) squash. It is absolutely divine. Your recipes are so good, well explained and I love that you always add a list of substitute. You are my go to recipe girl. Thank you for everything.

      Loading...
      Reply
      • Andrea says

        September 10, 2024 at 5:08 pm

        Thank you so much for the lovely compliments Claire! I'm so happy you enjoyed the soup!

        Loading...
        Reply
    5. Marilyn says

      February 12, 2024 at 12:44 pm

      5 stars
      I love this soup! It’s a staple for me now! Love The Pocket Kitchen!

      Loading...
      Reply
    6. Sherry says

      January 05, 2024 at 12:50 pm

      5 stars
      This soup was delicious, nutritious and so easy to make. Lots of different flavours! Another keeper👏

      Loading...
      Reply
      • Andrea says

        January 05, 2024 at 3:08 pm

        So happy you enjoyed it Sherry! Thanks for commenting!

        Loading...
        Reply
    7. Lois Corrado says

      November 04, 2023 at 2:07 pm

      5 stars
      This is a delicious and filling soup for fall! I froze some for later and look forward to enjoying it again!
      Thank you Andrea!!!
      Lois Corrado

      Loading...
      Reply
      • Andrea says

        November 06, 2023 at 6:35 am

        Hi Lois! I'm so happy you enjoyed the soup! Perfect to freeze for another day. Thanks for commenting!

        Loading...
        Reply
    8. May says

      April 10, 2023 at 9:39 am

      5 stars
      Tasted delicious and was easy and straightforward to make

      Loading...
      Reply
    9. Auntie Dree says

      January 13, 2023 at 2:10 pm

      5 stars
      Love this one Andrea! I roasted the butternut squash first (I had time) and it turned out fantastic! Could be my new favourite! Thanks!!

      Loading...
      Reply
    10. Debbie Hansen says

      January 12, 2023 at 2:37 pm

      5 stars
      I love this soup so much. I have made it before and it’s a favourite in our home. Of course I love all of your recipes so make quite a few. Thank you!

      Loading...
      Reply
    11. Beverley says

      December 13, 2022 at 12:30 pm

      5 stars
      Delicious soup. I used curry powder because I didn’t have red curry paste. Would green curry paste bd ok to use?

      Loading...
      Reply
      • Andrea says

        December 13, 2022 at 3:46 pm

        Personally, I don't think green curry flavours would pair well with this soup. However, it's a matter of taste so it's hard to say. I'm so glad you enjoyed the soup!

        Loading...
        Reply
    12. Sharon says

      November 18, 2022 at 1:19 pm

      5 stars
      Andrea this soup is so delicious! It is smooth and comforting without heavy cream which is surprising. Perfect for chilly fall weather!

      Loading...
      Reply
    13. Ana says

      November 18, 2022 at 7:08 am

      5 stars
      LOVE IT 💕
      Delicious and easy to make, this is going to be one of my main go to soups…

      Loading...
      Reply
    14. Diana says

      November 13, 2022 at 4:23 pm

      5 stars
      This soup is delicious! Super easy and flexible. I used a hubbard squash which I had to par-bake in order to be able to cut it up and remove skin. Worked perfectly. I will definitely make this again!

      Loading...
      Reply

    Primary Sidebar

    Andrea from My Pocket Kitchen

    Hello and welcome to My Pocket Kitchen! I'm Andrea, a professionally trained Chef & Pastry Chef . Here you will find easy, step by step recipes that are packed with wholesome, nutrient rich ingredients. Hope you have fun! Read More…

    Spring Recipes

    • crispy skinned greek chicken with mixed vegetables on a white ceramic plate. A glass of white wine and the tray is off to the side.
      Greek Chicken Tray Bake
    • Spanish zucchini omelette finished on white plate held over grass
      Zucchini Omelette (Tortilla de Calabacin)
    • baked frittata in a cast iron skillet after coming out of the oven.
      Easy Baked Frittata
    • green minestrone soup in serving bowls with the soup pot.
      Green Minestrone With Pesto and White Beans
    • Baked zucchini fritters on a plate with a side of sour cream garnished with sliced green onions..
      Baked Zucchini Fritters
    • one pot of green curry tofu with side dishes of lime, cilantro and black rice.
      Thai Green Curry with Tofu

    Popular Recipes

    • spaghetti squash in a baking dish with one portion on a side plate with a fork.
      Stuffed Spaghetti Squash
    • finished soup in a white bowl with antique spoon
      Spiced Spinach and Chickpea Soup
    • a single serving of soup in a white bowl garnished with cheddar cheese and parsley.
      Cowboy Soup
    • bbq chicken thighs on a white plate with extra sauce on the side.
      Grilled Chicken Thighs - Bone-in with BBQ Sauce
    • pork medallions in creamy mushroom sauce in pan with spoon
      Pork Medallions In Creamy Mushroom Sauce
    • egg bites on a ceramic plate.
      Easy Homemade Egg Bites
    Want to say thank you?

    Subscribe Here!

    Sign up and never miss a recipe!

    • Facebook
    • Instagram
    • Pinterest

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Accessibility Statement

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • About
    • Want to say Thank You?

    Copyright © 2025 My Pocket Kitchen

    2 portions of butternut squash soup in ceramic bowls with fresh lime on the side.
    %d

      Rate This Recipe

      Your vote:




      A rating is required
      A name is required
      An email is required

      Recipe Ratings without Comment

      Something went wrong. Please try again.