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
Scale
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
