Go Back Email Link
–+ servings

Healthy Coconut Curry Butternut Squash and Red Lentil Soup

Donna Castellano MS, RDN
A healthy soup made with coconut milk, red curry paste and red lentils that is satisfying and full of flavor.
Pinterest Facebook
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Lunch
Cuisine Indian
Servings 6
Calories 286 kcal

Equipment

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

If you are looking to cut back on saturated fat for health reasons, you can substitute low fat coconut milk in this dish. 

Subscribe

Subscribe to our blog and receive instant access to exclusive recipes, ready in 20 minutes or less and perfect for busy days!

Nutrition

Serving: 1bowlCalories: 286kcalCarbohydrates: 37gProtein: 10gFat: 13gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 218mgPotassium: 774mgFiber: 11gSugar: 7gVitamin A: 13840IUVitamin C: 31mgCalcium: 109mgIron: 4mg

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.

Course Dinner, Lunch
Cuisine Indian
Diet Gluten Free, Low Lactose, Vegan, Vegetarian
Keywords butternut squash soup, comforting soup, easy way to cut butternut squash, healthy comfort food, healthy soup recipe, healthy soup tips, high protein soup, immune support soup recipe, lentil soup, plant based soup, red lentil soup
Tried this recipe?Mention @spoonfulofplants or tag #spoonfulofplants!