Butternut squash red lentil soup

Butternut squash red lentil soup

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I made this butternut squash red lentil soup as an improv one day, combining different butternut squash soup recipes. The result was such an amazing flavor combination that I had to share it with you.

This butter squash red lentil soup gets extra fiber and protein from the lentils. It also packs a punch of flavor and antioxidants from a lot of spices: turmeric, cumin, coriander and paprika. Lets face it, butternut squash is rather bland otherwise.

The addition of coconut milk and peanut butter make it super creamy. Granted, these add saturated fats. However, scientists believe that plant saturated fats do not have the same effect on cholesterol and heart health as animal saturated fats. They have a place in a balanced healthy plant-centric diet like the Mediterranean Diet!

And if you want some other butternut squash soup recipes, here are the ones that inspired me:



Butternut squash red lentil soup

This soup is bursting with flavors and perfect for a cold winter day. Coconut milk and peanut butter make it extra creamy, and the lentils add protein and fiber.
Prep Time15 mins
Cook Time40 mins
Total Time55 mins
Course: Soup
Cuisine: American
Servings: 8
Author: Veronique Eichler



  • Heat olive oil in dutch oven on medium high heat.
  • Add onion and saute until it softens a bit.
  • Add butternut squash and saute until it starts to brown.
  • Add garlic and all spices, stir well and saute another minute until spices are fragrant.
  • Add vegetable broth and lentils. Bring to a boil, cover and reduce to a simmer. Cook for 30 minutes, stirring occasionally
  • Add coconut milk and peanut butter, stir until the peanut butter has melted into the broth.
  • Puree with an immersion blender or in a food processor in batches.
  • Season with salt and pepper to taste
  • Serve with a dash of sriracha sauce, cilantro and pumpkin seeds for garnish.


Serving size used for nutrition information is about 1-1/2 cup.


Calories: 257kcal | Carbohydrates: 32g | Protein: 9g | Fat: 12g | Saturated Fat: 6g | Sodium: 734mg | Potassium: 717mg | Fiber: 10g | Sugar: 5g | Vitamin A: 11669IU | Vitamin C: 25mg | Calcium: 81mg | Iron: 4mg
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