Description
This Butternut Squash and Lentil Soup is a comforting, flavorful dish that combines warm spices, creamy coconut milk, and tender butternut squash with hearty red lentils. Perfect for cozy meals, it can be enjoyed chunky or pureed smooth according to your preference.
Ingredients
Scale
Spices and Aromatics
- 1 tablespoon medium-high heat oil
- 1 tablespoon brown mustard seeds
- 1 tablespoon whole cumin seeds
- ¼ teaspoon red pepper flakes
- 1 medium yellow onion, diced
- 2 garlic cloves, chopped
- 1 inch piece of ginger, peeled and chopped
- 1 teaspoon salt
- Optional: 1 teaspoon turmeric
- Optional: ½ teaspoon black pepper
Main Ingredients
- 2 pounds butternut squash, peeled, de-seeded, and cubed
- 1 cup red lentils
- 4 cups vegetable broth (or 4 cups water with bouillon)
- 1 (13.5-ounce) can coconut milk
- ¼ cup chopped cilantro (optional)
Instructions
- Toast the Spices: Heat the oil in a large pot over medium-low heat. Add the mustard seeds, cumin seeds, and red pepper flakes, stirring constantly for 1 to 2 minutes until the mustard seeds begin to pop and the cumin seeds release their aroma, being careful not to burn them.
- Sauté Aromatics: Add the diced onion, chopped garlic, and ginger to the pot. Cover with a lid and cook over medium-low heat for 2 to 3 minutes until the onion softens and the mixture becomes fragrant.
- Add Butternut Squash and Lentils: Stir in the cubed butternut squash and red lentils, coating them well with the toasted spices and aromatics.
- Add Broth and Simmer: Pour in the vegetable broth and bring the soup to a gentle simmer. Cover the pot and cook for 20 minutes until the squash is very soft and easily mashed.
- Add Coconut Milk and Season: Stir in the coconut milk, salt, and if using, turmeric and black pepper. Add chopped cilantro if desired for a fresh finish.
- Adjust Texture: Enjoy the soup as a chunky stew or use an immersion blender to puree it to your preferred consistency. If using a regular blender, blend in batches and return to the pot.
- Keep Warm and Serve: Keep the soup warm on low heat until ready to serve. Adjust seasoning as needed before serving.
Notes
- Sautéing the spices and aromatics enhances flavor and adds depth to the soup.
- Adjust the texture by leaving the soup chunky or blending partially or fully for creaminess.
- For a thicker or thinner soup, adjust the amount of broth and coconut milk accordingly.
- Roasting the butternut squash and onion before adding to the soup results in a deeper, sweeter, caramelized flavor.
Nutrition
- Serving Size: 1 cup
- Calories: 220 kcal
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 8 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 7 g
- Protein: 8 g
- Cholesterol: 0 mg
