Butternut Squash Lentil Soup (Easy Vegan Recipe) (2024)

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This Butternut Squash Lentil Soup is one of my favourite vegan pantry & freezer recipe for using up what you have on hand in a pinch. It is also made in one pot and only takes 30 minutes to prepare.

**Cozy Soup Recipe Alert **

I guess you can say we are on a serious soup kick lately. But honestly, what is autumn without a cozy soup? I think I speak for most summer people when I say that soup season makes the colder weather a bit more tolerable. So as soon as it started getting a bit nippy outside, I jumped on the soup train REAL QUICK. This vegan butternut squash lentil soup is one of my favourites because not only does it use up a LOT of ingredients you might already have on hand, but its also super flavourful, veggie packed, and feels like a nice warm hug.

Why This Recipe Works

This butternut squash lentil soup is definitely one of my new go-to recipes because it’s hearty, satisfying and uses up a LOT of the bits of random ingredients I’ve got on hand. Here are a few more reasons why we are loving this recipe right now!

• Budget friendly
• Made in one pot making for easy prep and clean up
• Freezer friendly
• Made in under 30 minutes
• Vegan & gluten free

Key Ingredients

Lentils – I like red lentils for their pretty colour and the fact that they cook down super smooth in soup. Make sure you rinse them well before adding them to the pot!

Cauliflower – This recipe is a great way to sneak in lots of extra veggies and no one will even taste the cauliflower.

Butternut squash – I hate hacking into a fresh squash, but when it’s frozen, it’s so easy because it’s already cooked.

Red curry paste – This adds undeniable flavour and a little kick. See my notes below if you’re worried about it being too spicy (because I do like it spicy).

Coconut milk- I tried this recipe with and without the coconut milk, so you can see my tips below if you don’t have it or want to keep this lower in fat.

How to Make This Recipe

Step 1: Heat the olive oil in a large soup pot over medium heat. Add the onion, garlic and ginger and cook until softened and fragrant, about 3 minutes.

Step 2: Add the red curry paste and cook until it coats the onions.

Step 3: Add in the lentils, butternut squash, cauliflower.

Step 4: Add in the broth, cover and cook on medium low for 20 minutes or until the vegetables are very soft.

Step 5: Add the lemon juice and coconut milk and stir until combined.

Step 6/7: Transfer to a blender to puree until smooth. Season with salt and pepper, to taste and garnish (if desired) with a swirl of coconut milk, crushed pistachios, parsley, and hemp hearts

Expert Tips

There are a few important considerations when it comes to making this vegan butternut squash lentil soup super creamy. One is that I like to use a super high-power blender to puree everything together.

Two, I like to make sure my vegetables are VERY soft before I puree. Like they basically need to immediately fall apart when you poke them with a fork. This happens really quickly with frozen cauliflower and butternut squash (since it’s already cooked), but you can easily get there with fresh as well if that’s what you have.

Three, if you want vegan butternut squash lentil soup to be even creamier, definitely add the coconut milk. It will balance out the heat and just add that luscious mouth feel. Coconut milk is also freezer friendly so it’s not an issue with adding it in before freezing.

Recipe FAQs

More Recipes that Uses Pantry or Freezer Staples

If you loved this butternut squash lentil soup and are looking for more pantry or freezer staple recipes, then you will love these recipes

• KOREAN SAVOURY OATMEAL WITH RUNNY EGG
• EASY 10 MINUTE MEXICAN TORTILLA SOUP
• VEGAN TACO CASSEROLE

What are your thoughts on this butternut squash lentil soup? Leave me a comment below with your thoughts!