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:

https://www.fooduzzi.com/2016/10/thai-peanut-butternut-squash-soup/

https://cooking.nytimes.com/recipes/1017766-pureed-winter-squash-and-red-lentil-soup

Try our other soup recipes:

Cream of mushroom soup

Cuban black bean soup

Mushroom kale barley soup

Tomato & red bell pepper soup

Print Recipe Pin Recipe

4.5 from 2 votes

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

Keyword: butternut squash, lentils

Servings: 8

Author: Veronique Eichler

Equipment

• 5-1/2 qt cast iron dutch oven
• Immersion blender
• Cutting board
• 8" hollow edge knife
• Wood spatula

Ingredients

• 2 tbsp Extra virgin olive oil
• 2 tbsp Garlic chopped (about 4 cloves)
• 1 Onion
• 6 cups Butternut squash peeled and cubed
• 1 cup Red lentils
• 1 tsp Cumin powder
• 1 tsp Paprika
• 1 tsp Coriander powder
• 1 tsp Ground turmeric
• 6 cups Vegetable broth
• 1 cup Coconut milk
• 2 tbsp Peanut butter smooth and unsalted
• Salt and pepper to taste
• Sriracha or hot sauce for garnish
• Fresh cilantro for garnish
• Pumpkin seeds for garnish

Instructions

• 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.

Notes

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

Nutrition

Nutrition Facts

Butternut squash red lentil soup

Amount per Serving

Calories

257

% Daily Value*

Total Fat

 

12

g

18

%

Saturated Fat

 

6

g

38

%

Sodium

 

734

mg

32

%

Total Carbohydrate

 

32

g

11

%

Dietary Fiber

 

10

g

42

%

Total Sugars

 

5

g

6

%

Protein

 

9

g

18

%

Vitamin A

 

11669

IU

233

%

Vitamin C

 

25

mg

30

%

Calcium

 

81

mg

8

%

Iron

 

4

mg

22

%

Potassium

 

717

mg

20

%

* Percent Daily Values are based on a 2000 calorie diet.