Lentil Soup Recipe

I made a Red Lentil And Turmeric Soup with butternut squash and pantry staples that finishes in under 40 minutes, is gluten-free, oil-free, sugar-free and low in fat, and uses one simple swap you might not expect.

I never expected a bowl to feel this bright, yet here I am with a spoon and a messy napkin. My take on Healing Curry Butternut Squash Lentil Soup uses butternut squash and red lentils to make a thick, silky base that somehow feels both simple and a little magic.

It’s the kind of soup that sneaks up on you, like, you think it will be plain but every spoonful keeps changing. I usually make it in under 40 minutes, life is busy, and I’m always chasing that perfect, healthy comfort.

You’ll want to know what I add later.

Ingredients

• Sweet and creamy, lots of fiber and vitamin A, it gives natural sweetness.
• Cook fast, protein rich and filling, makes soup silky and hearty.
• Adds savory sweetness when softened, source of antioxidants, deepens overall flavor.
• Pungent and warming, small amounts boost depth and immune friendly compounds.
• Bright, peppery zing, aids digestion, pairs with spices for warm, lively bite.
• Earthy, warming spices, give color and anti inflammatory benefits to soup.
• Adds bright acid, cuts richness, wakes the flavors, makes it taste fresher.
• Fresh herbs add green lift at the end, lightens and brightens each bowl.

Ingredient Quantities

• 1 medium butternut squash (about 3 cups peeled and cubed, ~450 g)
• 1 cup red lentils (about 200 g)
• 1 medium yellow onion diced (i usually use a sweet one)
• 2 medium carrots diced
• 2 celery stalks diced (optional)
• 3 garlic cloves minced
• 1 tbsp grated fresh ginger or 1 tsp ground ginger
• 1 tbsp curry powder
• 1/2 tsp ground turmeric
• 4 cups low sodium vegetable broth (1 L)
• 1 tsp fine sea salt
• 1/4 tsp freshly ground black pepper
• Juice of 1 lemon (about 1 tbsp)
• 1 bay leaf (optional)
• 1/4 cup chopped fresh cilantro or parsley for serving (optional)

How to Make this

1. Prep everything: peel and halve the butternut squash, scoop out seeds and cut into ~1 inch cubes (about 3 cups, 450 g). Rinse 1 cup red lentils under cold water until the water runs clear. Dice the onion, carrots and celery, mince the garlic and grate the fresh ginger if using.

2. In a large pot add a couple tablespoons of the vegetable broth and heat over medium. Add the diced onion, carrots and celery with a pinch of the salt and saute by stirring and letting the broth evaporate so they soften, about 5 to 7 minutes. Add more broth as needed so nothing sticks, dont let the veg burn.

3. Stir in the minced garlic, grated ginger (or 1 tsp ground), 1 tbsp curry powder and 1/2 tsp turmeric. Cook just 30 to 60 seconds until fragrant, stirring constantly so the spices dont scorch.

4. Add the cubed squash, the rinsed red lentils, the rest of the 4 cups (1 L) vegetable broth, 1 tsp fine sea salt, 1/4 tsp black pepper and the bay leaf if using. Give everything a good stir.

5. Bring to a gentle boil, then lower heat to a simmer. Partially cover and cook for 18 to 22 minutes, stirring once or twice, until the squash is very tender and the lentils have mostly broken down.

6. Remove and discard the bay leaf. Use an immersion blender to puree the soup until mostly smooth but still a little textured, or carefully blend in batches in a regular blender (lid slightly ajar to let steam escape). Be careful with hot liquid.

7. Taste and adjust seasoning. Add the juice of 1 lemon (about 1 tbsp) to brighten the flavors, and more salt or pepper if needed. If the soup is too thick, thin with a splash of hot broth or water.

8. Serve hot, topped with the chopped cilantro or parsley if you like. The lemon and herbs really lift this, so dont skip them unless you want it plain.

9. Storage tip: cool, refrigerate up to 4 to 5 days or freeze in portions. Reheat gently and add a little broth if it thickens too much.

Equipment Needed

1. Large heavy-bottomed pot (4–6 qt) for sautéing and simmering
2. Chef’s knife for peeling and dicing squash and veg
3. Cutting board
4. Vegetable peeler for the squash
5. Measuring cups and spoons
6. Wooden spoon or heatproof spatula for stirring
7. Colander or fine-mesh sieve to rinse the lentils
8. Immersion blender or regular blender (use caution with hot liquid)
9. Ladle and serving bowls

FAQ

Lentil Soup Recipe Substitutions and Variations

• Butternut squash: swap with peeled cubed sweet potato (about 3 cups, same weight ~450 g) or one 15 oz can pumpkin puree. Sweet potato cooks the same, pumpkin is milder and you should stir it in near the end so it doesnt overcook.
• Red lentils: use brown or green lentils 1 to 1 but they hold their shape and need longer simmering, or try yellow split peas for a similar texture but longer cook time. If you want that creamy finish, mash a bit at the end.
• Curry powder: if you dont have it mix 1 tsp ground cumin, 1 tsp ground coriander and 1/2 tsp turmeric plus a pinch of cayenne to equal about 1 tbsp, or use 1 tbsp garam masala for a warmer flavor but add it late so the aroma stays bright.
• Lemon juice: substitute juice of 1 lime 1 to 1, or 1 tbsp apple cider vinegar or white wine vinegar. Add gradually and taste, it brightens the soup same as lemon.

Pro Tips

1) Roast some or all of the squash and carrots first. It makes them sweeter and gives caramelized flavor that simmering alone wont, roast pieces on a sheet at 200C (400F) for about 25 to 30 minutes until edges brown then add to the pot.

2) Bloom or lightly toast the spices before adding the broth, it makes the curry taste way more vibrant, just stir them in a dry pan or in the pot with a little hot broth or oil for 30 to 60 seconds and watch them so they do not burn.

3) Control lentil texture by timing and placement. If you want a silky smooth soup add the rinsed lentils early so they fully break down, but if you want some bite add half the lentils later in the simmer so they stay a bit intact. If the soup gets gluey, thin it with hot broth and a splash of coconut milk or cream and finish with lemon.

4) Be careful when blending hot soup and keep some texture. Use an immersion blender right in the pot if you have one, or cool slightly and blend in batches with the lid cracked so steam can escape. Save a cup of cubed squash to stir in at the end for a nicer mouthfeel.