October 16, 2025
Butternut Squash & Red Lentil Soup
Butternut Squash & Red Lentil Soup
A warming, nutrient-packed soup combining the natural sweetness of butternut squash (or pumpkin/sweet potato) with red lentils and fragrant spices. Creamy, lightly spiced, and finished with fresh coriander and crunchy seeds for texture.
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Protein
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Ingredients
- 200 g butternut squash or sweet potato/pumpkin, peeled and diced
- 50 g red lentils rinsed
- 400 ml vegetable stock
- 100 ml coconut milk
- 1 tsp red curry paste
- 1 tsp grated fresh ginger
- ¼ tsp turmeric
- 1 clove garlic minced
- Salt and pepper to taste
- Fresh coriander for garnish
- Mixed seeds pumpkin, sunflower, sesame, for garnish
Instructions
- In a medium saucepan, heat a small splash of oil over medium heat. Add garlic, ginger, turmeric, and red curry paste, and sauté for 1–2 minutes until fragrant.
- Add diced butternut squash (or alternative) and red lentils. Stir to coat with the spices.
- Pour in the vegetable stock, bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash and lentils are tender.
- Blend the soup until smooth using a hand blender (or leave slightly chunky if preferred).
- Stir in coconut milk and season with salt and pepper. Warm gently for 1–2 minutes.
- Serve immediately, garnished with fresh coriander and a sprinkle of mixed seeds.
Notes
Sweet potato or pumpkin can be used interchangeably with butternut squash. Adjust red curry paste to taste for mild or spicier flavour. Perfect as a light lunch or comforting dinner, and freezes well.