This creamy and flavorful curry soup made with tender chunks of butternut squash and protein-packed red lentils is a perfect comfort food that can be easily prepped in advance or stored in the freezer for a quick and hearty meal anytime.

This recipe for curried red lentil butternut squash soup is both delicious and incredibly easy to prepare. The best part is that it can be made ahead of time and frozen for later. The soup is made with red lentils, curry, tomato, coconut milk, and butternut squash, which makes it a perfect and nourishing vegan meal.

red lentil soup with butternut squash

All about Red lentils

Have you ever tried red lentils or heard of them? Red lentils are similar in size to traditional lentils. The main differences are the color and that they are split before packing, like dried peas.

They’re a fantastic ingredient for a variety of dishes. They cook relatively quickly compared to other types of lentils, have a mild, slightly nutty flavor, and they’re super nutritious, too—packed with protein, fiber, and essential nutrients.

These little lentils, more than a bright red color, have a salmon color, and when cooked, they turn yellowish. When my kids were younger, they used to call them magic lentils, they loved to see the color change.

Red lentils are a quick-cooking legume, perfect for preparing a healthy and tasty meal when you're short on time. 

They are so perfect for this lentil squash soup, but if you need to substitute, use green lentils or any other dal.
Ingredients for red lentil soup

HOW to cook red lentils?

  1. Rinse and Sort: Rinse the lentils in a fine-mesh sieve under cold water. Take a moment to remove any debris or small stones that you might find.
  2. Boil Water: Bring water to a boil in a pot. The ratio is generally 1 part lentils to 3 parts water, but you can adjust depending on the desired consistency.
  3. Add Lentils: Add the rinsed lentils to the boiling water.
  4. Season: You can add a pinch of salt or any spices you like at this point. Some people also add a dash of oil to reduce foaming.
  5. Simmer: Reduce the heat to low, cover the pot partially, and let it simmer. It usually takes about 15-20 minutes for red lentils to cook.
  6. Check for Doneness: Taste a lentil or two to make sure they’re cooked to your liking. They should be tender but not mushy.
  7. Drain: If there’s excess water, drain the lentils.
vegan red lentil soup cooking in a red dutch oven

HOW TO MAKE butternut squash RED LENTIL SOUP?

Cook Aromatics: Start by heating some oil in a pan over medium heat. Add the chopped onion and sauté until translucent. Add the minced garlic, grated ginger, and spices of your choice. Cook until fragrant.

Spice it Up. Add your choice of spices. Stir the mixture for about 15 seconds or until the spices release their aroma.

Add Main Ingredients. Pour in the canned tomatoes, along with their juice. Add the rinsed red lentils, water (or vegetable broth), and cubed butternut squash. Stir everything well to combine.

Cook the Stew. Bring the mixture to a boil, then reduce heat to a simmer. Cover and cook until the lentils are soft and the butternut squash is tender. This usually takes around 20-30 minutes.

Add Creaminess. Once the lentils and butternut squash are cooked, stir in the can of coconut milk. Cook for an additional 5 minutes to allow the flavors to meld together.

Garnish and Serve—dish out the stew into bowls. Garnish with freshly chopped cilantro, a splash of lemon juice, and jalapeño slices for some heat.

Adding some freshly squeezed lemon juice to a bowl of curried red lentil soup

Popular Red Lentil Recipes

  • Red Lentil Curry: A delicious and hearty curry that pairs well with rice or bread. This soup could also be called a curried butternut squash soup.
  • Red Lentil Soup: Perfect for a cozy evening, often flavored with spices like cumin and turmeric.
  • Red Lentil Salad: You can toss cooked and cooled red lentils with chopped veggies, olive oil, and your choice of herbs.


  • Uncooked: Keep them in a cool, dry place in an airtight container.
  • Cooked: Store in the refrigerator for up to a week, or you can freeze them for up to three months.

Why red lentils are so popular?

  • Meal prep. You can also prepare the ingredients and freeze them. When you’re ready to make the soup, you put everything in an InstantPot, crockpot, or on the stove in Dutch cast iron.
  • They cook really fast. To eat at the moment, it’s done, you prepare it, and in 30 minutes, you have a super nutritious vegan soup.
  • Freeze. You can perfectly double the recipe, eat one part, and freeze the other.
a spoonful of red lentil soup

Benefits of Butternut Squash and lentil soup

This red lentil curried soup is the absolute best and is also packed with superpowers. It has garlic and onion, great for coughs or colds. It has turmeric and ginger, both superfoods. Overall, you can say it is an immune-boosting vegan soup.

Best of all, this vegan soup recipe is so delish you don’t even realize that you are eating something so powerful and good for the body; the mix of flavors with tomato, coconut milk, and red lentils is perfectly delicious.

An empty bowl of soup

Frequently asked questions

What are some easy-to-make recipes for butternut squash soup? Oh, butternut squash soup is such a cozy and delicious dish, especially when the weather starts to get chilly! Here are two of my favorite and easiest ways to make soup: Roasted Butternut Squash Soup and Roasted Butternut Squash Tomato Pasta Sauce.

Is it possible to make red lentil soup without cooking the legumes first? Absolutely, you can make red lentil soup without pre-cooking the lentils. Red lentils cook relatively quickly and will soften as they simmer in the soup. Just rinse them well before adding to the pot, and make sure to simmer the soup until the lentils are fully cooked, which usually takes about 20-30 minutes. Enjoy your soup-making! 😊

Are there any health benefits of eating red lentil soup?

Yes, there are several health benefits of eating red lentil soup. Red lentils are a nutrient-dense legume that offers a range of important vitamins, minerals, and fiber.

Red lentils are a great protein source, especially for those following a vegetarian or vegan diet. Additionally, red lentils are rich in dietary fiber, which aids digestion, promotes feelings of fullness, and helps regulate blood sugar levels. This can be particularly beneficial for individuals managing diabetes or looking to maintain a healthy weight.

Red lentils also provide a good amount of iron, a vital mineral that plays a crucial role in transporting oxygen throughout the body and preventing iron deficiency anemia. Iron is especially important for women of childbearing age who are at higher risk of iron deficiency.

Incorporating red lentil soup into your diet can provide you with essential nutrients, including protein, fiber, iron, folate, and heart-healthy minerals. It’s a delicious and nutritious choice that can contribute to overall health and well-being.

Other vegan soups


Vegan Red Lentil Butternut Squash Soup

Alejandra Graf
This creamy and flavorful curry soup made with tender chunks of butternut squash and protein-packed red lentils is a perfect comfort food that can be easily prepped in advance or stored in the freezer for a quick and hearty meal anytime.
5 de 2 votos
Prep Time 10 minutes
Cook Time 25 minutes
0 minutes
Total Time 35 minutes
Course Soup
Cuisine Indian vegan food
Servings 6 people
Calories 473 kcal


  • Cutting board
  • good knife
  • Soup pot


  • 2 tablespoons coconut oil
  • 1 cup finely chopped onion
  • 3 garlic cloves chopped
  • 1 piece ginger, 1 inch grated or finely chopped
  • 2 tablespoons of curry powder I use Madras
  • 1 teaspoon of ground turmeric
  • 1/2 teaspoon mustard seeds
  • 2 cups of red lentils
  • 2 cups of butternut squash diced
  • 1 15 oz can of tomatoes chopped
  • 1 can of coconut milk
  • 4 cups of water
  • 2 teaspoon salt, Kosher

To serve

  • Cilantro chopped
  • Lemon juice
  • Jalapeño
  • Brown rice* *optional


  • In a large pot, add coconut oil, onion and sauté for 3 minutes. Then add garlic and ginger, and cook for 2 more minutes while stirring to prevent burning.
  • Add the spices and mix for 15 seconds until fragrant. Then, add canned tomatoes, lentils, water, and butternut squash. Once the lentils are soft and the squash is cooked, add a can of coconut milk.
  • Mix the ingredients together and add chopped fresh cilantro, a squeeze of lemon juice, and jalapeño slices. Serve immediately.


Serving: 1servingCalories: 473kcalCarbohydrates: 55gProtein: 19gFat: 21gSaturated Fat: 18gSodium: 707mgPotassium: 1218mgFiber: 23gSugar: 9gVitamin A: 5165IUVitamin C: 23.9mgCalcium: 116mgIron: 7.7mg
Keyword curried red lentil soup, red lentil soup


Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.

Did you make this recipe?Tag @piloncilloyvainilla on Instagram and hashtag it #alecooks so we can all see your creations.

This recipe is a repost from December 2016.

Alejandra Graf
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5 from 2 votes (2 ratings without comment)
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