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.

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.

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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

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.
Let the soup cool slightly before transferring it into a blender and blending until super smooth. You will have to work in batches!
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.

more of my favourite soup recipes

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!

Curried Butternut Squash Red Lentil Soup with Apple and Ginger

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.9 from 13 reviews

Author: Allison
Total Time: 40 minutes
Yield: 6 servings 1x
Diet: Vegan

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Description

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

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Instructions

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.
Let the soup cool slightly before transferring it into a blender and blending until super smooth. You will have to work in batches!
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

Curried Butternut Squash Red Lentil Soup with Apple and Ginger