As a dietitian and food blogger, I love showcasing nutritious meals with exceptional taste. This Coconut Curry Butternut Squash and Red Lentil Soup recipe is the perfect example of how a few simple ingredients can turn into an incredibly flavorful meal! This soup is high in protein and loaded with immune supporting nutrients that soothes the body and soul. Some other high protein, plant-based soup recipes include my Butternut Squash and Black Bean Chili, Vegan Cauliflower and Sweet Potato Curry, and this Red Lentil Tomato Soup.
How To Make a Healthy and Tasty Soup
Who doesn't love to sit down to a hot bowl of soup in the winter? It's like a cozy blanket and can be such a great way to get those healing nutrients we need during flu season. Want to make a healthy, killer tasting soup? Follow some of the tips!
- Pick your favorite vegetable and go from there. Just about any vegetable can be made into a healthy and delicious soup. Think cauliflower, broccoli, carrot, squash, pea, potato! The sky is the limit!
- Think about ways to add in healthy plant-based proteins. Lentils and beans are great iron-rich sources of protein that you can add to just about any type of soup.
- Keep it lower in sodium. Soups are notorious for being high in sodium (even homemade soups). Use good quality low sodium broths to help cut back a little (and I say a little because even low sodium broths contain about 400mg of sodium per cup). Substituting water for broth is another way to keep sodium levels way down.
- Spice it up! Using flavorful spices like chili, cumin, turmeric and ginger are not only great ways to add flavor but they contain great immune boosting and anti-inflammatory properties that are beneficial for our bodies, especially in the winter.
- Load up on healthy toppings. Yogurt, avocado, nuts and seeds are healthy additions that add amazing flavor and healthy fatty acids to your soup. Herbs are great for adding flavor without the salt.
Ingredients and Flavor Profile
For this Coconut Curry Butternut Squash Red Lentil Soup recipe, I sauté the onions, carrots and butternut squash (my fave!) in a red curry paste. Red curry can be a bit spicy. But, you can totally add as much or little of it as you like, thereby adjusting the spiciness. Coconut milk is added in at the end of cooking to produce this glorious creamy texture that works so well with the spices.
Easy Way To Cut Butternut Squash
Butternut squash has a tough outer skin making it difficult to cut through.
You need a very sharp knife to slice off the outer layer. But I have a trick to make your life a bit easier. Simply microwave the squash for about 5 min (flipping it on it's side halfway through). This softens up the skin enough to make the squash much easier to peel and slice!
If you are short on time and don't want to go through that process, most supermarkets have pre cut butternut squash in packages. However, in my experience the flavor is just not the same as freshly cut.
Red Lentils in Soup
I love lentils. But, RED lentils in soup I'm really crazy about! YUM! I find them to be a bit sweeter and I love how they soften up and become one with this soup, adding a boost of protein and making it rich and satisfying. I puree the soup with my immersion blender (an absolute necessity in my kitchen but you can use a regular blender as well, it's just a lot more messy).
To top it off, I add some crushed nuts and a drizzle of coconut milk. Delicious!
If you're craving some healthy comfort food this winter, you've got to give this recipe a try!
Let me know what soups you're making this winter! Leave a comment on the blog and share what you've got cooking!
Coconut Curry Butternut Squash and Red Lentil Soup
Equipment
- 1 Blender use either of these tools for this recipe
Ingredients
- 1 butternut squash about 4 cups cubed
- 1 onion chopped
- 1 clove garlic minced
- 15 oz. can fire roasted tomatoes
- ¾ cup red lentils rinsed thoroughly
- 2 tsp. red curry paste
- 4-6 cups low sodium vegetable broth
- 6 oz full fat coconut milk + more for drizzling. see notes*
- ¼ teaspoon cumin
- ½ teaspoon turmeric
- 2 tablespoon coconut oil
- ¼ teaspoon coarse salt
- 2 tablespoon chopped cashews or peanuts optional- for topping
- chopped chives or scallions optional-for topping
- fresh lime juice
Instructions
- In a soup pot, heat oil on medium heat.
- Add in onions and saute for 3 min until they begin to soften.
- Add in curry paste, garlic and spices and saute for a min
- Add in the butternut squash and a good pinch of salt and saute for another 3-4 minutes.
- Add in the tomatoes and lentils.
- Pour in enough broth to cover the vegetables.
- Bring the soup to a boil then simmer for about 30 minutes.
- Turn off the heat and stir in coconut milk.
- Carefully puree the soup in a blender (working in small batches) or use an immersion blender.
- Spoon into bowl and drizzle with coconut milk.
- Add toppings and a squirt of lime juice.
Notes
Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
Lauren says
How large are the serving sizes?
Spoonful of Plants says
Hi Lauren, each serving is about a cup and a half.
Margaret says
(chuckle) Could you please explain/describe "numeric" for us?
Spoonful of Plants says
Hi Margaret,
Are you referring to the Lauren's question? I updated my response there was a typo 🙂
Kathryn Kurzrock says
Wondering what numeric is?
Spoonful of Plants says
Typo. Turmeric! Sorry :/