Name: Butternut Squash and Lentil Soup
Prep time: 20 min
Cook time: 30 min
Ingredients: 1 tbsp 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 tbsp red curry paste; 1 ½ cups red lentils, (rinsed well); 6 cups vegetable stock, (low or no-sodium); 2 tsp salt, (or more to taste); 1 can light coconut milk ((400 ml.)); 1 lime, (juiced); ¼ cup fresh cilantro, (chopped)

Nov 10, 2022 · Modified: Nov 23, 2022 by Andrea· This post may contain affiliate links · 7 Comments

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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!

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

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. If you aren't into red curry you will find other suggestions in the Ingredients and Substitutes section.

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🥘Ingredients and Substitutions
Where can I buy red curry paste?
🔪Instructions
Storage
Equipment
📖 Recipe
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🥘Ingredients and Substitutions

Here's what you will need to make this recipe with alternatives where applicable. For quantities see the recipe card below.

all ingredients to make butternut squash and lentil soup laid on a light blue background

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.
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.

Where can I buy red curry paste?

Thai red curry paste can now be found in many grocery stores in the International section. It can also be found at Asian supermarkets or online. Here are my 2 favourite brands:

The red curry flavour and spice is very mild in this soup so if you love the flavour and want it to pack more punch feel free to add more. Thai Kitchen and Blue Dragon brands are much more mild in flavour so if using those you may want to increase the amount regardless. But if you have never tried red curry I recommend you start with a smaller amount.

🔪Instructions

For full instructions see the recipe card below.

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.

diced onions starting to brown in a large soup pot.

red curry, squash and lentils are added to the pot.

Step 2 - Add the squash, red lentils and broth. Bring to a boil and then reduce the heat so it is simmering gently. Cover and let simmer 20-30 minutes or until the squash is soft.

broth has been added and brought to a simmer.

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

Step 3 - Remove from the heat and, using a hand blender, regular blender, or food processor, puree the soup to your desired smoothness. Stir in the coconut milk, fresh cilantro and lime juice.

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

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.

Equipment

This post contains affiliate links. For more information please read my Disclosure Policy.

No kitchen is complete without a good soup pot. Although it's not a "soup pot" perse, my favourite is this Le Creuset Dutch Oven. Not only is it perfect for soups but it is also the perfect pot for braises, stew, chili, pot roasts and more!

Although a blender will produce a smoother texture I prefer the convenience of this Cuisinart Hand Blender.

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📖 Recipe

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