A close up of lentil butternut soup in a white bowl

Spiced Lentil Butternut Soup

I love this spiced lentil butternut soup and have been making it a lot lately because it makes a great easy meal for lunch or dinner and keeps well in the fridge.
Course Main Course
Cuisine American
Keyword spicy soup with squash, vegan soup recipe
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 4 servings
Calories 426 kcal
Author Hannah Healy


  • 1 butternut squash
  • 1 1/2 cups red lentils
  • 4-5 cups vegetable broth
  • 1 onion
  • 2 tbsp ghee or oil
  • 5 cloves garlic
  • 1 medium tomato
  • 1 tsp turmeric
  • 1/2 tsp curry
  • 1/2 tsp cumin
  • 1/4 tsp cayenne
  • sea salt and pepper to taste


  1. Peel butternut squash and chop into cubes. You can also roast the butternut squash first by slicing it in half, brushing the inside with a little olive oil and cooking in the oven at 375°F/190°C for about 1 hour. Either way works.

  2. Heat oil in a large pot under medium heat. Place chopped onions in the oil and stir. Add the chopped garlic and then the spices. Allow the onions to cook for a few minutes whole stirring occasionally.
  3. Add the chopped tomato and stir, then add the butternut squash. Pour the vegetable broth over the vegetables, then add the lentils. Bring to a boil, then turn to low and let simmer for about 30 min-1 hour until the lentils are cooked through and the butternut squash is soft.
  4. Once every thing is cooked well, turn off the heat. This is where a hand blender like this one comes really in handy and makes clean-up really easy. Of course, if you don't have a hand blender your an use a regular blender, but make sure you wait for the soup to cool a little bit first. Blend the soup until it is pureed well, then add salt and pepper to taste.

Recipe Notes

Supplies needed: Hand blender or regular blender

Nutrition Facts
Spiced Lentil Butternut Soup
Amount Per Serving
Calories 426 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 4g25%
Cholesterol 19mg6%
Sodium 955mg42%
Potassium 1446mg41%
Carbohydrates 71g24%
Fiber 25g104%
Sugar 9g10%
Protein 20g40%
Vitamin A 20860IU417%
Vitamin C 49.7mg60%
Calcium 144mg14%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.