If you’re looking for a cozy, wholesome soup that’s as healing as it is delicious, you are absolutely going to fall for this Healing Curry Butternut Squash Lentil Soup Recipe. I love this because it’s packed with rich, warm spices and nourishing ingredients that feel good from the inside out. Seriously, whether you’re fighting off a cold or just craving some comfort food, this soup hits all the right notes. Plus, it’s vegan and loaded with protein and fiber—you can’t go wrong here!

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Why You’ll Love This Recipe

  • Simple Ingredients: You probably already have most of these staples in your pantry or can grab them easily at the store.
  • Healing Spices: Turmeric, ginger, and curry powder combine to boost inflammation-fighting antioxidants.
  • Creamy Texture Without Dairy: The coconut milk and nut butter create a luscious, comforting soup body.
  • Versatile and Filling: Lentils add plant-based protein and fiber so this soup can be a meal on its own.
The image shows a white bowl filled with thick yellow soup, topped with green leafy herbs and a few whole cashew nuts scattered on top. The soup has chunks of orange vegetables and some green pieces mixed inside, giving it a layered look of smooth and chunky textures. A silver spoon rests inside the bowl, slightly dipping into the soup. The bowl is placed on a white marbled surface with some small bits of herbs scattered around, alongside a glimpse of another bowl with chopped greens and part of a striped cloth near the bottom right. Photo taken with an iphone --ar 4:5 --v 7 this …

Ingredients You’ll Need

The combination of root veggies, lentils, and warming spices really makes this Healing Curry Butternut Squash Lentil Soup Recipe sing. Each ingredient plays a role in the flavor and texture, so let’s walk through what you’ll want to have on hand before you get started.

  • Coconut oil or olive oil: Coconut oil adds a subtle tropical flavor, but olive oil works perfectly if you prefer a milder taste.
  • Garlic: Fresh minced garlic brings a wonderful aromatic depth, so don’t skip it or use pre-minced if that’s all you have handy.
  • Fresh ginger: Grated ginger adds a zing and warmth; I find freshly grated always beats powdered in this soup.
  • Yellow onion: Diced onion gently sweetens the base, and cooking it until it softens really builds flavor.
  • Carrot: Thinly sliced or diced carrot adds natural sweetness and texture variations.
  • Butternut squash: Peeled and cubed, this is the star—sweet, creamy, and perfectly pairs with curry.
  • Yellow curry powder: Use a good quality curry powder to get bright, balanced flavor; it’s key here.
  • Turmeric: Freshly grated turmeric packs more vibrant flavor and nutrients, but ground works fine too.
  • Light coconut milk: Gives the soup rich creaminess without overwhelming richness or heaviness.
  • Vegetarian broth: I always use low sodium to control salt, and organic if you can.
  • Green or brown lentils: These add protein and a satisfying bite; rinse well to remove any debris.
  • Peanut or cashew butter: The nut butter adds creaminess and a touch of umami; natural varieties work best.
  • Salt and black pepper: For perfect seasoning—start with less and adjust to your taste.
  • Fresh spinach: Stirred in at the end for freshness and a boost of green goodness.
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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

I love how flexible this Healing Curry Butternut Squash Lentil Soup Recipe is. Over time, I’ve tried little tweaks that make it my own—and I encourage you to do the same! Here are a few options to get you inspired.

  • Add heat: My family goes crazy for a splash of hot sauce or a pinch of cayenne pepper stirred in at the end when we want some fire.
  • Change the greens: Swap out spinach for kale or Swiss chard depending on what I have in the fridge—it all works great.
  • Slow cooker version: I discovered this trick when I used a slow cooker—just sauté the aromatics ahead and dump everything in for a hands-off day.
  • Make it nut-free: Use tahini instead of peanut or cashew butter if you’re avoiding nuts; the creaminess is still there!

How to Make Healing Curry Butternut Squash Lentil Soup Recipe

Step 1: Sauté the aromatics to build flavor

Start by heating your coconut or olive oil in a large pot or Dutch oven over medium-high heat. Once warmed, add the minced garlic, freshly grated ginger, and diced onion. I like to gently sauté these for about 3-5 minutes until the onions become translucent and fragrant. This step is crucial because it layers your soup with deep aroma and flavor—don’t rush it or crank the heat too high, or the garlic can burn and get bitter.

Step 2: Add your veggies and spices

Next, toss in the thinly sliced carrot and the cubed butternut squash. Let them saute together with the aromatics for a few minutes. Then sprinkle in the yellow curry powder and turmeric. Stir constantly to toast the spices with the veggies for about 30 seconds—this unlocks their fragrant oils and makes a huge flavor difference.

Step 3: Pour in liquids and lentils, then simmer

Immediately pour in the light coconut milk, vegetarian broth, and add rinsed lentils along with the creamy peanut or cashew butter. Season with salt and black pepper. Bring the soup to a boil, then reduce the heat, cover, and let it simmer gently for 20 minutes until the lentils are tender. This is where all the ingredients meld beautifully into one another.

Step 4: Blend half the soup for creaminess

Once the lentils are softened, carefully ladle about half the hot soup into a blender. Please be cautious at this step! Hot liquids can spatter or explode, so I cover the blender lid with a clean kitchen towel and start blending slowly. Blend until smooth and creamy, then stir it back into the pot with the remaining soup. This trick adds luscious texture without needing cream or dairy.

Step 5: Finish with fresh spinach and seasoning

Finally, stir in the fresh spinach leaves until just wilted—they add a fresh green pop and extra nutrients. Taste the soup and adjust the salt, pepper, or add an extra spoonful of peanut butter or a squeeze of lime juice to brighten it up. That’s it—you’re ready to serve!

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Pro Tips for Making Healing Curry Butternut Squash Lentil Soup Recipe

  • Don’t skip toasting spices: I learned this adds so much depth—I toast curry and turmeric briefly in the pot before adding liquid each time.
  • Mind your blender safety: Hot soups can splatter—cover blender lid with a towel and blend slowly to prevent burns.
  • Use low sodium broth: It’s easier to control salt and avoid an overly salty soup overall.
  • Add greens last: Adding spinach right at the end keeps it bright and tender rather than overcooked and wilted.

How to Serve Healing Curry Butternut Squash Lentil Soup Recipe

The image shows three white bowls filled with a thick yellow-orange soup that has chunks of orange pieces and fresh green spinach leaves scattered on top. Each bowl is garnished with whole peanuts and finely chopped green herbs, with black pepper dots adding some contrast. One spoon is placed inside a bowl on the right, and another spoon lies between two of the bowls. The bowls sit on a white marbled surface sprinkled lightly with herbs and a few loose peanuts. To the side, there is a small white bowl filled with peanuts and another white bowl with chopped green herbs. A striped white cloth is folded near the bottom of the image. photo taken with an iphone --ar 4:5 --v 7

Garnishes

I love topping this soup with fresh cilantro leaves and a handful of crushed peanuts for some crunch and extra flavor contrast. Sometimes, I drizzle a little coconut yogurt on top for a cooling touch, especially if I’ve added extra spices. And if you’re a fan of heat, a dash of your favorite hot sauce elevates this dish beautifully.

Side Dishes

This soup is hearty enough to be a meal, but I also enjoy serving it alongside warm crusty bread or naan to soak up the creamy broth. A simple cucumber salad or a light, refreshing slaw pairs nicely, balancing the warmth of the curry flavors.

Creative Ways to Present

For special occasions, I like serving this Healing Curry Butternut Squash Lentil Soup Recipe in small bowls placed inside hollowed-out mini pumpkins, which amps up the cozy factor and looks stunning on the table. Another fun way is layering soup with dollops of coconut cream and sprinkled toasted pepitas for a festive flair.

Make Ahead and Storage

Storing Leftovers

I usually let the soup cool completely, then store it in airtight containers in the fridge. It keeps beautifully for up to 4 days, and the flavors actually deepen over time. Just give it a good stir before reheating.

Freezing

This soup freezes really well—I portion it into freezer-safe containers or heavy-duty bags. When you thaw it, the texture stays creamy without turning grainy, and it’s a fantastic make-ahead meal for busy weeks.

Reheating

I reheat gently on the stovetop over medium-low heat, stirring occasionally so it warms evenly and doesn’t scorch. If the soup thickens too much after refrigeration or freezing, just splash in a little broth or water to loosen it up.

FAQs

  1. Can I use red lentils instead of green or brown for this soup?

    Red lentils cook faster and tend to break down more, which would make the soup even creamier. However, they may lose some texture compared to green or brown lentils. If you want a smooth soup and quicker cooking, red lentils are a great option!

  2. Is it possible to make this soup in a slow cooker?

    Absolutely! I usually sauté the garlic, ginger, and onions first on the stove, then transfer everything—including veggies, lentils, broth, coconut milk, and spices—into the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours until lentils and squash are tender.

  3. Can I omit the coconut milk?

    You can, but the soup won’t be as creamy or have that subtle coconut flavor that balances the spices nicely. To keep creaminess without coconut milk, you could try adding more nut butter and maybe a splash of plant-based milk.

  4. How do I make sure the soup isn’t too spicy?

    The recipe is naturally mild, but if you’re sensitive to heat, just reduce the curry powder slightly and skip any added hot sauce until you’re sure of your spice preference. You can always add heat afterward!

  5. What can I use instead of peanut butter?

    Cashew butter is my favorite alternative because of its mild, creamy texture. Tahini also works well if you’re avoiding nuts, offering a different but delicious nuttiness to the soup.

Final Thoughts

When I first tried this Healing Curry Butternut Squash Lentil Soup Recipe, it quickly became a kitchen staple for me—not just for its incredible flavor but because I felt genuinely nourished after every bowl. It’s one of those recipes you can trust for busy weeknights, healing days, or whenever you want something cozy and satisfying. I hope you’ll enjoy making and sharing it as much as I do. Trust me, once you try it, you’ll keep coming back for more!

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Healing Curry Butternut Squash Lentil Soup Recipe

4.7 from 66 reviews
  • Author: Julia
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Vegan, Healthy
  • Diet: Vegan
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Description

This Healing Curry Butternut Squash Lentil Soup is a creamy, protein-packed, and nourishing vegan recipe bursting with anti-inflammatory ingredients like turmeric, ginger, and curry powder. Perfect for a comforting meal, this soup combines the sweetness of butternut squash with earthy lentils, velvety coconut milk, and a hint of peanut butter for richness. Easy to make on the stovetop, it offers a wonderful balance of flavor, texture, and health benefits.

Ingredients

Main Ingredients

  • ½ tablespoon coconut oil or olive oil
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 1 yellow onion, diced
  • 1 large carrot, thinly sliced or diced
  • 1 medium (2 pound) butternut squash, peeled and cubed (about 5-6 cups diced)
  • 1 tablespoon yellow curry powder
  • 1 tablespoon freshly grated turmeric (or 1 teaspoon ground turmeric)
  • 1 (15 ounce) can light coconut milk
  • 3 cups organic low sodium vegetarian broth
  • 1 cup green or brown lentils, rinsed and sorted
  • 2 tablespoons all natural creamy peanut butter or cashew butter
  • ¾ teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • 3 cups organic spinach

Instructions

  1. Heat and Sauté Aromatics: Add coconut oil to a large pot or Dutch oven and heat over medium-high. Add minced garlic, grated ginger, and diced onion, sautéing for 3-5 minutes until the onions start to soften and become translucent.
  2. Add Vegetables and Spices: Stir in the sliced carrot and cubed butternut squash, sautéing for a few more minutes. Then sprinkle in yellow curry powder and grated turmeric, stirring the spices with the vegetables for about 30 seconds to bloom their flavors.
  3. Add Liquids and Lentils: Immediately pour in the light coconut milk, vegetarian broth, rinsed lentils, and peanut butter. Season with ¾ teaspoon salt and freshly ground black pepper to taste. Mix everything together thoroughly.
  4. Simmer the Soup: Bring the soup to a boil, then cover with a lid, reduce the heat to low, and let it simmer gently for 20 minutes until the lentils and vegetables are tender.
  5. Blend Half the Soup: Carefully transfer about half of the hot soup (approximately 3 cups) into a blender. To avoid steam burns or splashes, cover the blender lid with a clean dish towel. Start blending on low speed and gradually increase until smooth and creamy.
  6. Combine and Wilt Spinach: Pour the pureed soup back into the pot with the remaining soup and stir well to combine. Add the fresh spinach and stir just until wilted, maintaining its vibrant color and nutrients.
  7. Adjust Seasonings and Serve: Taste the soup and adjust seasoning if needed. For extra umami, add another tablespoon of peanut butter or a squeeze of fresh lime juice. Serve warm, optionally garnished with cilantro, chopped peanuts, or a drizzle of hot sauce for a spicy kick.

Notes

  • This soup is vegan, gluten-free, and packed with anti-inflammatory ingredients like turmeric and ginger.
  • You can prepare the soup on the stovetop as described or alternatively use a slow cooker for convenience by combining all ingredients except the spinach and blending halfway through cooking.
  • To make the soup creamier, add an extra tablespoon of peanut butter or a splash of coconut milk before serving.
  • Adjust seasoning with more salt, pepper, or lime juice based on personal preference.
  • The soup can be stored in an airtight container in the refrigerator for up to 4 days or frozen for longer storage.

Nutrition

  • Serving Size: 1 serving (approximately 1.5 cups)
  • Calories: 377 kcal
  • Sugar: 12.8 g
  • Sodium: 400 mg
  • Fat: 14.2 g
  • Saturated Fat: 9.0 g
  • Unsaturated Fat: 5.2 g
  • Trans Fat: 0 g
  • Carbohydrates: 55.4 g
  • Fiber: 15.7 g
  • Protein: 10.5 g
  • Cholesterol: 0 mg
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Hi, I’m Julia! A foodie who believes in keeping cooking simple, fun, and full of flavor. From quick weeknight meals to tasty treats, I’m here to share recipes that make life a little easier—and a lot more delicious. Let’s get cooking!

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