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  • Writer's pictureElise Rousse

The Curried Butternut Squash and Red Lentil Soup

Updated: Aug 9, 2019

This soup is perfect on a cold winter day; it’s tasty, filling and comforting. You can make it a little spicy if you want, that’ll warm you up even more!

I have to give credit to my bestie’s partner who inspired it.


  • Red lentils, 100gr

  • Butternut squash, a whole one

  • Onion, 2 small or 1 big

  • Garlic, 2 cloves

  • Fresh Ginger, 1cm slice

  • Cumin, 1 teaspoon

  • Curry powder, 1 teaspoon

  • Cayenne pepper, 1/2 teaspoon

  • Vegetal broth, 750ml (the less water you use, the thicker your soup)

  • Fresh coriander, a few leaves for garnish

  • Salt and pepper, to taste

  • Pumpkin seeds, optional


In a large pan, heat some olive or coconut oil. Add the onion and garlic, and cook until soft. Add the cumin, curry powder, and cayenne pepper. Cook another minute. Then, pour the broth, add the lentils and butternut squash, and bring it to a simmer.

Turn down the heat and cook for about 30 minutes until the squash is tender. Add grated ginger (to your taste).

Use a blender or an immersion blender – I don’t blend it all the way through, I always leave a few chunks of butternut to give it some texture. Salt and pepper to taste.

You can garnish with some fresh cilantro and/or toasted pumpkin seeds.


The health benefits of Butternut Squash


It’s packed with antioxidants and nutrients such as vitamin A, vitamin C, dietary fibre, zinc, protein, folate, and potassium, among many others.

Butternut squash has impressive health benefits:

  • Regulates blood pressure

  • Promotes eye and skin health

  • Improves digestion

  • Improves blood circulation

  • Improves bone density

  • Prevents chronic diseases

  • Lowers cholesterol

  • Boosts the immune system

The health benefits of Red Lentils


Lentils also have impressive health benefits:

  • Improve muscle generation

  • Control diabetes and lower blood pressure

  • Improve digestion

  • Promote heart health

  • Boost metabolism

  • Prevent atherosclerosis

  • Reduce risk of cancer

  • Help in optimal brain functioning




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