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    Home » Recipes » All Recipes

    Curried Butternut Squash Red Lentil Soup with Apple and Ginger

    Published: Jan 6, 2021 Last Modified: Dec 21, 2021 by Allison

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    This Curried Butternut Squash Red Lentil Soup with Apple and Ginger is one of my favourite soups, period! It’s ultra creamy, thanks to the red lentils, as well as flavourful, cozy, and rich in protein and fibre. 

    overhead shot of a bowl of the squash lentil apple soup

    We have been enjoying this soup on repeat all throughout the fall. It’s about high time that I shared it here! I first got the idea to add red lentils to a pureed soup a couple of years ago, when I created my Curried Carrot, Lentil, and Coconut Soup. It’s one of my older recipes, but such a goodie! My mom still makes it all the time and says it’s one of her favourite soup recipes ever. (Thanks, Mom!) Blending lentils into soup is a fabulous way to boost the protein, fibre, and folate content of any soup, which is so great for pregnant and nursing mamas… not to mention providing a way for you to get young children to eat lentils without them being the wiser! 

    why you should make this soup: 

    It’s: 

    • Packed with immune-boosting compounds thanks to the generous amounts of garlic, onion, ginger, and butternut squash. 
    • Rich in fibre, protein, and folate thanks to the red lentils. 
    • A great way to sneak lentils into your kids’ diet, since they’re pureed into the soup. 
    • Easy to prepare, requiring just a few minutes of hands-on prep and 25 minutes of simmering. 
    • The perfect lunch or light dinner when served with bread and butter, avocado toast, a sandwich/wrap/veggie burger, and/or a salad. 

    photo of a slice of avocado toast, accompanying the soup straight on shot of a bowl of the soup

     

    ingredients you’ll need

    • Coconut oil, onion, garlic, celery, fresh ginger, salt, pepper, curry powder, ground coriander, cayenne pepper, butternut squash, apple, red lentils, vegetable broth, lemon or lime juice, and cilantro or parsley for garnish. 

    instructions

    1. Warm the oil in a Dutch oven or soup pot over medium heat. Add the onion, garlic, ginger, celery, and salt. Cook, stirring occasionally, until fragrant and lightly browned, 8 minutes or so. Mix in the pepper to taste, curry powder, coriander, and cayenne. Add the butternut squash, apple, red lentils, and broth. Increase heat to high and bring to a boil. Turn down heat to medium, cover loosely with the lid, and cook, stirring occasionally, until the squash is fork tender and the lentils are fully cooked and falling apart. This will take 25-30 minutes. 
    2. Let the soup cool slightly before transferring it into a blender and blending until super smooth. You will have to work in batches! 
    3. Transfer the blended soup back into the pot and warm back up to desired serving temperature. Right before serving, mix in the lemon or lime juice. Garnish bowls with cilantro. 

    overhead shot of two bowls of the soup and a slice of avocado toast

    more of my favourite soup recipes

    • African Peanut, Chickpea, and Sweet Potato Soup
    • Southwestern White Bean, Quinoa, and Sweet Potato Soup
    • Cauliflower, Turmeric, and Potato Soup

    I hope you love this Curried Butternut Squash Red Lentil Soup! If you make it, let me know how you enjoyed it by leaving a comment and rating below. And if you post a photo to Instagram, tag it @upbeet.kitchen and #upbeetkitchen. 

    Enjoy! 

    Print
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    overhead shot of a bowl of the squash lentil apple soup

    Curried Butternut Squash Red Lentil Soup with Apple and Ginger


    ★★★★★

    4.9 from 12 reviews

    • Author: Allison
    • Total Time: 40 minutes
    • Yield: 6 servings 1x
    • Diet: Vegan
    Print Recipe
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    Description

    This Curried Butternut Squash Red Lentil Soup with Apple and Ginger is one of my favourite soups, period! It’s ultra creamy, thanks to the red lentils, as well as flavourful, cozy, and rich in protein and fibre.


    Ingredients

    Scale
    • 2 tablespoons coconut oil
    • 1 medium yellow onion, diced
    • 4 large garlic cloves, minced
    • 2 tablespoons fresh ginger, minced or grated
    • 2 celery ribs, chopped
    • ½ teaspoon fine sea salt, plus more to taste
    • Freshly ground black pepper, to taste
    • 1 tablespoon curry powder, plus more to taste
    • 1 teaspoon ground coriander
    • ¼ teaspoon cayenne (or less for a milder heat)
    • 6 cups peeled and diced butternut squash (1-inch dice)
    • 1 medium apple, unpeeled and diced
    • 1 cup split red lentils, rinsed
    • 6 cups vegetable broth
    • 2 tablespoons freshly squeezed lemon or lime juice
    • Cilantro or parsley, for garnish

    Instructions

    1. Warm the oil in a Dutch oven or soup pot over medium heat. Add the onion, garlic, ginger, celery, and salt. Cook, stirring occasionally, until fragrant and lightly browned, 8 minutes or so. Mix in the pepper to taste, curry powder, coriander, and cayenne. Add the butternut squash, apple, red lentils, and broth. Increase heat to high and bring to a boil. Turn down heat to medium, cover loosely with the lid, and cook, stirring occasionally, until the squash is fork tender and the lentils are fully cooked and falling apart. This will take 25-30 minutes.
    2. Let the soup cool slightly before transferring it into a blender and blending until super smooth. You will have to work in batches!
    3. Transfer the blended soup back into the pot and warm back up to desired serving temperature. Right before serving, mix in the lemon or lime juice. Garnish bowls with cilantro.
    • Prep Time: 15 minutes
    • Cook Time: 25 minutes
    • Category: Lunch, Supper
    • Cuisine: Indian

    Keywords: curried squash lentil apple soup

    Did you make this recipe?

    Tag @upbeet.kitchen on Instagram and hashtag it #upbeetkitchen

     

     

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    Reader Interactions

    Comments

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Jennifer

      January 08, 2021 at 5:17 pm

      The flavours in this soup are terrific, and I love the lentils for texture and protein. My new favourite soup for sure.

      ★★★★★

      Reply
      • Allison

        January 08, 2021 at 5:27 pm

        Thank you so much!

        Reply
    2. Sarah Polson

      January 29, 2021 at 4:55 pm

      This soup is delicious and as you say, so creamy! Yummy 😋

      ★★★★★

      Reply
      • Allison

        January 29, 2021 at 5:43 pm

        Thanks, Sarah! I’m so glad you enjoyed it! 🙂

        Reply
    3. Hannah

      January 16, 2022 at 6:48 pm

      Delicious. I used sweet potato instead of squash, and I stirred in some homemade cashew cream before serving.

      ★★★★★

      Reply
      • Allison

        January 16, 2022 at 7:15 pm

        Hi Hannah, I’m so glad to hear that you enjoyed this soup! Thank you for taking the time to leave a review, too. 🙂

        Reply
    4. Henri

      January 26, 2022 at 7:57 pm

      Fabulous soup!

      ★★★★

      Reply
      • Allison

        January 26, 2022 at 8:05 pm

        Thank you so much!

        Reply
    5. Jason

      March 01, 2022 at 7:31 pm

      This is a 5 star all the way. So darn good!

      ★★★★★

      Reply
      • Allison

        March 01, 2022 at 7:54 pm

        Thank you! That’s really good to hear!

        Reply
    6. Marcy

      April 08, 2022 at 6:49 pm

      The best soup for sure.

      ★★★★★

      Reply
      • Allison

        April 13, 2022 at 1:26 pm

        Oh, thank you!

        Reply
    7. Bruna Dessena

      May 09, 2022 at 5:57 am

      I made this !! and it’s now a staple soup in my house. love, love love this soup

      ★★★★★

      Reply
      • Allison

        May 09, 2022 at 12:28 pm

        Hi Bruna, I’m so happy to hear that you love this soup! Thanks for letting me know! 🙂

        Reply
    8. Brad

      June 18, 2022 at 9:05 pm

      Amazing!

      ★★★★★

      Reply
    9. Maxine

      June 20, 2022 at 12:59 pm

      I just found your web site thanks to my friend mentioning it. So I made this soup and it is amazingly tasty! Your recipes and photos are so appealing.

      ★★★★★

      Reply
    10. Angus

      July 14, 2022 at 12:31 pm

      Love this soup!

      ★★★★★

      Reply
      • Allison

        July 16, 2022 at 8:09 am

        Thank you!

        Reply
    11. Suzanne

      August 10, 2022 at 1:05 pm

      So tasty and creamy, very satisfying soup, will make this again fro certain.

      ★★★★★

      Reply
    12. Yvonne

      September 05, 2022 at 11:07 am

      This is truly a satisfying soup, so creamy and tasty and healthy too!

      ★★★★★

      Reply
      • Allison

        September 06, 2022 at 12:14 am

        Thank you!!

        Reply

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