Last Updated on December 17, 2024 by Christin Gillespie

Butternut Squash Red Lentil Curry Soup is a healthy & creamy recipe that is full of flavor. This easy-to-make vegan soup recipe gets its creaminess from the protein-packed red lentils, nutrient-filled cauliflower, and rich coconut milk. It’s ready in about 30 minutes & great for leftovers!

Words cannot describe how much I love soup season. I honestly don’t know how I would get through the fall or winter months without warm and cozy vegan soup recipes. However, I wouldn’t be lying if I made soup in the middle of summer, because I do. No judgment though…

This Butternut Squash Red Lentil Curry Soup recipe is seriously so good though. It’s full of spice, it’s very thick, and super creamy. The spice is due to the Indian seasoning combo, the thickness is from the butternut squash + red lentil duo, and the creaminess comes from the cauliflower florets + coconut milk.

Not only is this curry butternut squash soup recipe insanely cozy and full of flavor, it’s super easy to make. All that is required is one pot, a high-speed blender or immersion blender, and about 30 minutes to have a vegan curry soup on the table.

Why You’ll Love This Healthy Curry Soup Recipe

• Quick & Easy: This creamy curry soup recipe comes together in about 40 minutes.
• Rich, Creamy, & Dairy Free: While there is no dairy in this butternut squash soup, it still embodies a super thick & creamy texture, thanks to the red lentils, cauliflower florets, and the coconut milk.
• Great for Meal Prep: This Butternut Squash Red Lentil Curry Soup stores well in the fridge, making it the perfect creamy recipe to meal prep for healthy dinners throughout the week.

Ingredients

• Organic Butternut Squash: It wouldn’t be a butternut squash soup recipe without it! You can buy a whole organic butternut squash and chop it yourself or you can buy pre-cut organic butternut squash!
• Organic Red Lentils: Red lentils are loaded with protein and high fiber, making them perfect for this vegan soup recipe. Please don’t substitute black, green, or brown lentils here, because they will cook very differently. Oh and be sure to rinse your lentils before adding them to the pot. 
• Organic Cauliflower Florets: I love adding cauliflower, as it not only provides extra nutrients, but an irresistible creamy texture to the soup. You can use fresh or frozen!
• Organic Onion: A staple for any soup! I used a medium yellow onion, but use what you have on hand!
• Organic Garlic: Make sure to use fresh garlic and not garlic powder. This ingredient is crucial to build flavor.
• Organic Spices: Curry powder, ground cumin, turmeric powder, sea salt, and black pepper, are the spices used to season this red lentil soup recipe.
• Organic Full-Fat Unsweetened Coconut Milk: This is essential to make the vegan soup super creamy, without the heavy cream. I don’t recommend subbing for regular non-dairy milk and be sure that your coconut milk comes from a can, not the carton. My favorite brand is Native Forest.
• Organic Low-Sodium Vegetable Broth: Any broth truly works and even spring water, if you’re in a pinc!
• Organic Fresh Cilantro: For topping! Completely optional, but I think fresh cilantro pairs perfectly with this curry soup recipe.

How To Make

1. Sauté. In a large pot, add the chopped onions and cook for 2 – 3 minutes, stirring often. Add the minced garlic and the spices. Cook for another minute.
2. Cook. Once the mixture is starting to be fragrant, stir in butternut squash, rinsed lentils, & cauliflower florets. Cook for another 30 seconds. Stir in the coconut milk and broth or spring water. Once simmering, reduce heat to medium-low and cook for 20 – 25 minutes, stirring occasionally, until butternut squash and lentils are tender. 
3. Blend. Transfer to a high-speed blender and blend until smooth. Alternatively, use an immersion blender and puree soup until desired consistency
4. Heat the Soup. If not serving immediately, transfer the soup to a large pot and heat over medium-low. Otherwise, skip and serve.
5. Serve. Transfer the soup between bowls. Garnish with fresh cilantro, if desired. Enjoy!

Tips for Making this Healthy Vegan Soup Perfectly

• Organic Butternut Squash: You can either peel and chop your butternut squash or buy it pre chopped. Whatever is best for you.  
• Organic Red Lentils: Please don’t substitute black, green, or brown lentils here, because they will cook very differently. Also, be sure to rinse your red lentils before adding them to the pot. This will remove any bitterness from the lentils.
• Organic Cauliflower: Both fresh or frozen cauliflower works perfectly for this recipe.
• Organic Full-Fat Unsweetened Coconut Milk: Use organic full-fat unsweetened coconut milk from the can, not the carton. This will ensure that your soup is super creamy. My favorite brand Native Forest – there’s doesn’t contain any guar gums.
• Organic Spices: Wanting to crank up the heat to your butternut squash soup? Add some organic cayenne pepper or organic red pepper flakes. I would start with ¼ teaspoon & to use with caution, because it’s spicy! 

Storing & Reheating

As mentioned above, this Butternut Squash Red Lentil Curry Soup is a healthy vegan recipe that is perfect for leftovers & meal prep!

Fridge Storage. Transfer soup to an air-tight glass container & refrigerate for up to 4 days. 

Reheating. To reheat, simply transfer the soup to a saucepan on the stovetop over medium heat, adding a little extra water or broth as needed until warm.

More Healthy Curry Recipes You’ll Love

• Curry Butternut Squash Red Lentil Stew
• Red Lentil & Vegetable Curry
• Spicy Pumpkin & Red Lentil Curry
• Red Lentil & Quinoa Curry

Sharing Is Caring!

If you make this recipe, please leave a review & rating below! I love hearing from you and it helps others learn more about the recipe too. Lastly, if you do make this recipe, don’t forget to tag me on Instagram! Be sure to follow along on Pinterest, Instagram, & TikTok for even more deliciousness & wellness tips!

Xoxo.

Christin.

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