Description
A comforting and flavorful Butternut Squash and Lentil Soup combining warming spices, tender squash, and creamy coconut milk for a nutritious and satisfying meal.
Ingredients
Scale
Spices and Aromatics
- 1 tablespoon medium-high heat oil
- 1 tablespoon brown mustard seeds
- 1 tablespoon whole cumin seeds
- ¼ teaspoon red pepper flakes (adjust to taste)
- 1 medium yellow onion diced
- 2 garlic cloves chopped
- 1 inch piece of ginger peeled and chopped
- 1 teaspoon salt (or more to taste)
- Optional: 1 teaspoon turmeric
- Optional: ½ teaspoon black pepper
Main Ingredients
- 2 pounds butternut squash peeled, de-seeded, and cubed
- 1 cup red lentils
- 4 cups vegetable broth (or 4 cups water + bouillon)
- 1 (13.5-ounce) can coconut milk
- ¼ cup chopped cilantro (optional)
Instructions
- Toast spices: Heat the oil in a large pot over medium-low heat. Add the mustard seeds, cumin seeds, and red pepper flakes, stirring constantly. Cook for about 2 minutes, careful not to burn the cumin seeds or pop mustard seeds too much.
- Sauté aromatics: Add the diced onion, garlic, and ginger. Cover with a lid and cook over medium-low heat for 3 minutes until the onion softens.
- Add squash and lentils: Stir in the cubed butternut squash and red lentils, coating them well with the toasted spices and aromatics.
- Simmer soup: Pour in the vegetable broth, bring to a gentle simmer, cover, and cook for 20 minutes until the squash is very soft and mashable.
- Finish soup: Stir in the coconut milk and season with salt, turmeric, and black pepper if using. Add chopped cilantro if desired.
- Blend and serve: Enjoy as chunky soup or blend with an immersion blender or in batches with a regular blender until desired consistency is reached. Keep warm on low heat until serving.
Notes
- Sautéing spices and aromatics adds depth and enhances the soup’s flavor.
- Adjust texture by blending fully, partially, or leaving chunky according to preference.
- Modify thickness by adding more or less broth or coconut milk.
- Roasting butternut squash and onion beforehand adds a sweeter, caramelized flavor.
Nutrition
- Serving Size: 1 cup
- Calories: 220 kcal
- Sugar: 5 g
- Sodium: 650 mg
- Fat: 8 g
- Saturated Fat: 6 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 0 mg
