Made with butternut squash, fresh herbs and coconut milk this healthy red lentil soup soup will become your favorite dinner this season! It’s creamy, it’s flavorful, it’s light and it’s done in 30 minutes.
Butternut Squash Red Lentil Soup
If you’re just as sick and tired of being cold all the time, this soup will solve your problems and warm you up for a while. OMG, guys, it’s like, super delicious. It’s sweet and it’s savory and it’s light and it’s creamy and it’s one of the best vegetable soups ever.
I can’t quite believe it’s completely vegan and gluten-free, because of how good and satiated it makes me feel every time I make it…but it is. It is both.
How To Make Butternut Squash Red Lentil Soup
I decided to make this soup with red lentils. Not only do they cook faster, but they make a very creamy consistency and they’re tasty. I think I said creamy 4 times so far, note to self: use Thesaurus when you think and speak about this soup.
There’s not much you need to do here really:
- Chop vegetables
- Saute onion and spices
- Add the rest of the ingredients and water or stock and cook
That is it! 3 easy steps and this is done in about 30 minutes, that’s right: Weeknight dinner!
Don’t skip the cilantro and the toasted sesame seeds on top – these make the soup even better. Except if you’re allergic to sesame seeds, then that tip means nothing to you.
Enjoy this delicious red lentil soup and if you do have questions or have made the recipe leave a comment below or somewhere on my social media, either Instagram or Pinterest!
Butternut Squash Red Lentil Soup
Light and creamy, this butternut squash red lentil soup is an easy and healthy weeknight dinner that you can make in 30 minutes and you'll absolutely love!
Ingredients
- 2 cup red lentils, soaked overnight
- 1 onion, chopped
- 1 cup butternut squash, chopped
- 1/3 cup chopped cilantro
- 1/2 tsp cinnamon
- 1/2 tsp cardamom
- 1 Tbsp coconut oil
- 1/2 tsp ginger, ground
- 2 Tbsp coconut cream
Instructions
- Saute the onion, the cinnamon, cardamom and ground ginger with coconut oil in a small cooking pot at medium heat for 1-2 minutes.
- Add lentils, butternut squash, a few good pinches of salt and cover with water or stock. Cover the pot with a lid and bring to a boil. Once the soup is boiling, stir in the coconut cream (add water if needed). Then reduce the heat and let simmer until lentils are done (took me around 10-15 minutes).
- Add salt if needed (probably!) and take off heat.
- Serve hot with some chopped cilantro and if desired - toasted sesame seeds.
Nutrition Information
Yield 3 Serving Size 1Amount Per Serving Calories 281Total Fat 7gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 1gCholesterol 0mgSodium 323mgCarbohydrates 44gFiber 14gSugar 12gProtein 13g
Originally published in November 2019, last updated in September 2025.