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October 27, 2016

Creamy Butternut Squash Lentil Soup

Renee Press/Plant-Based on a Budget

  • Capture the very essence of the season with this light and creamy butternut squash lentil soup. Renee Press

Serves 6


1 tablespoon olive, canola or grapeseed oil

1 tablespoon brown mustard seeds

1 tablespoon whole cumin seeds 

1/4 teaspoon red pepper flakes

1 medium yellow onion, diced 

2 cloves garlic, chopped

1-inch piece ginger, peeled and chopped

2 lb (900g) butternut squash, peeled, de-seeded and cubed

1 cup (225g) red lentils 

4 cups (900ml) vegetable broth (stock) 

1 13.5 ounce can (400ml) coconut milk

1 teaspoon salt

1 teaspoon turmeric

1/2 teaspoon black pepper

1/4 cup (small bunch) cilantro (coriander), chopped


1. In a large soup pot or Dutch oven, heat the oil over medium heat. Add the mustard seeds, cumin seeds and red pepper flakes. Heat until mustard seeds begin to pop, about 1-2 minutes. Do not let cumin seeds burn.

2. Add the onion, garlic and ginger. Cook over medium-low heat with lid on for 2-3 minutes, until the onion begins to soften. Add the cubed squash and red lentils and stir to coat. Add the broth and bring to a gentle simmer. Cover pot and cook over medium low heat for 15-20 minutes, until squash is very soft and mashable.

3. Add the coconut milk and stir to combine. Add the salt, turmeric, black pepper and cilantro. The soup will be chunky at this point. Eat as is, or use an immersion blender to blend until creamy. Keep warm on low heat until ready to serve, or freeze for future use.