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5-Ingredient Butternut Red Lentil Soup

Using frozen butternut squash saves on prep time, making this soup ideal for busy weeknights.

Course Soup
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 2 servings
Calories 147 kcal
Author Hello Veggie


  • 1 tablespoon coconut oil
  • 1 medium onion chopped
  • 2 teaspoons curry powder
  • 1/2 cup red lentils rinsed
  • 1 10-ounce bag frozen butternut squash
  • 4 cups water or vegetable broth
  • Salt and pepper to taste
  • Swirl of yogurt lime wedges, chopped cashews, roasted chickpeas, cilantro, croutons, pepitas, hemp seeds, and/or any other toppings you like


  1. Melt the coconut oil in a large pot over medium heat. Add the onion and a pinch of salt; cook for about 4 minutes, or until softened. Stir in the curry powder and cook for about 1 minute, until fragrant.
  2. Stir the lentils into the pot, then pour in the water and add the squash. Bring the mixture to a boil, then reduce heat to a simmer.
  3. Cook the soup uncovered for about 15 minutes, or until the lentils are falling apart. Cool slightly, then transfer to a blender and puree until smooth (or use an immersion blender if you have one). If you'd like a thinner consistency, add more warm broth or water. Season with salt and pepper to taste.
  4. Ladle the soup into bowls and add your favorite toppings.

Recipe Notes

Paired with a sandwich or salad, this recipe will serve a family of 4; if you prefer a bigger bowl instead, you'll get about 2 servings.

Nutrition Facts
5-Ingredient Butternut Red Lentil Soup
Amount Per Serving (1 /4 of recipe)
Calories 147 Calories from Fat 32
% Daily Value*
Fat 3.5g5%
Saturated Fat 3g19%
Carbohydrates 23.5g8%
Fiber 5.6g23%
Sugar 4.7g5%
Protein 6.6g13%
* Percent Daily Values are based on a 2000 calorie diet.