Name: Healing Curry Butternut Squash Lentil Soup Recipe
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: Vegan
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

If you’re craving something cozy, nourishing, and packed with flavor, you’ve hit the jackpot with this Healing Curry Butternut Squash Lentil Soup Recipe. I absolutely love how this soup blends the sweetness of butternut squash with the warmth of curry and the earthiness of lentils—trust me, it’s comfort in a bowl. Whether you’re feeling under the weather or just want a healthy, satisfying meal, this recipe ticks all the boxes. Keep reading, because I’m going to walk you through every step and share my best tips so your soup turns out absolutely fantastic every time!

💚

Why You’ll Love This Recipe

Healing & Nourishing: Packed with turmeric, ginger, and nutrient-dense veggies that support your wellbeing.
Rich & Creamy Texture: Thanks to coconut milk and peanut butter, it feels indulgent without any dairy.
Easy & Versatile: One-pot magic that’s simple to make and perfect for meal prep or slow cooker adaptation.
Crowd-Pleasing Flavor: My family goes crazy for this soup, and I’m betting yours will too.

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

Ingredients You’ll Need

Each ingredient in this Healing Curry Butternut Squash Lentil Soup Recipe is carefully chosen to balance flavor and nutrition. You’ll find that the combination of warming spices and creamy coconut milk gives that comforting curry vibe, while lentils boost the protein to keep you satisfied.

Coconut oil or olive oil: I prefer coconut oil here for the subtle tropical hint it adds, but olive oil works just as well.
Garlic: Freshly minced garlic brings that essential aromatic base you’ll love.
Fresh ginger: I always grate fresh ginger—it adds a zesty warmth that’s crucial in this recipe.
Yellow onion: Dice it finely so it softens quickly and releases sweetness.
Carrot: Adds a natural hint of sweetness and texture to balance the earthier flavors.
Butternut squash: Peel and cube for even cooking; this is the star that lends body and creaminess.
Yellow curry powder: Choose a quality blend for the best flavor impact.
Fresh turmeric or ground turmeric: Fresh is my favorite for brightness, but ground turmeric is a fine backup.
Coconut milk: Use light or full-fat depending on how rich you want your soup.
Vegetarian broth: Organic and low sodium lets you control the salt level perfectly.
Green or brown lentils: Rinse well to remove any grit; these add healthy protein and texture.
All natural peanut or cashew butter: Creamy nut butter enriches the soup with a subtle nutty depth.
Salt and black pepper: Season thoughtfully for balanced flavor.
Fresh spinach: Stir in at the end for a vibrant pop of green and extra nutrients.

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 experimenting with this soup—it’s crazy versatile! Feel free to tweak it to your liking or dietary needs. I encourage making it your own; you’ll find it’s forgiving and adaptable.

Spicier Version: Add a diced jalapeño or a splash of your favorite hot sauce for a little extra heat—I like this especially on chillier days.
Slow Cooker Friendly: Throw all ingredients except spinach into your slow cooker for 4-6 hours on low, then stir in fresh greens at the end.
Different Greens: Swap spinach with kale or Swiss chard for a different texture and nutrition boost.
Nut-Free Option: Replace nut butter with sunflower seed butter if allergies are a concern—it still tastes great!

How to Make Healing Curry Butternut Squash Lentil Soup Recipe

Step 1: Sauté the Aromatics

Start by heating your coconut or olive oil in a large pot over medium-high heat. Once hot, toss in the minced garlic, freshly grated ginger, and diced onion. Stir often and let them sauté for 3-5 minutes until the onions become soft and translucent—you want them fragrant but not browned. This forms the flavor base, so don’t rush it!

Step 2: Add Veggies and Spices

Next, add the sliced carrot and peeled, cubed butternut squash to the pot. Give everything a good stir and sauté for a few more minutes. Now sprinkle in the yellow curry powder and turmeric—this is where the soup really gets its beautiful golden color and warming flavors. Let the spices cook together with the veggies for about 30 seconds, stirring frequently to avoid burning. This little step unlocks a ton of aroma!

Step 3: Pour in Liquids and Lentils

Stir in the light coconut milk and vegetarian broth, followed by your rinsed lentils and the peanut butter. Season with salt and pepper to taste. The nut butter might seem unusual here, but trust me—it adds an amazing creamy, savory depth. Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20 minutes, until the lentils soften and the squash is tender.

Step 4: Blend Half the Soup for Creaminess

After simmering, ladle about half of the soup (around 3 cups) into a blender. Here’s a tip I learned the hard way: hot liquids can cause blender lids to pop off from steam pressure, so cover the lid with a clean dish towel and hold it firmly in place while blending. Start on low speed and gradually increase until smooth. This gives you the perfect creamy texture without losing all the lovely lentil chunks. Pour the puree back into the pot and stir to combine.

Step 5: Add Fresh Spinach and Final Seasoning

Finally, stir in the fresh spinach leaves until just wilted—this keeps them vibrant and tender. Taste your soup and adjust seasonings as needed. I sometimes add another tablespoon of peanut butter if I’m craving a richer umami flavor or a squeeze of fresh lime juice for brightness. It’s your soup, so tweak it until it sings to you!

👨‍🍳

Pro Tips for Making Healing Curry Butternut Squash Lentil Soup Recipe

Gentle Heat on Aromatics: Keep your heat medium to medium-high to avoid burning garlic and ginger which turn bitter quickly.
Select Your Lentils Wisely: Green or brown lentils hold their shape beautifully; red lentils cook faster but can make the soup mushy.
Peanut Butter Magic: Adding it after simmering keeps its nutty flavor fresh—don’t skip it!
Avoiding Blender Mishaps: Never fill your blender more than halfway with hot soup, and always vent the lid slightly when blending hot liquids.

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 my bowl with a sprinkle of freshly chopped cilantro and some lightly toasted peanuts for that crunchy contrast. A drizzle of coconut cream makes it extra lush, and if you’re into spice, a dash of hot sauce or red pepper flakes brings the heat just right.

Side Dishes

This soup pairs perfectly with warm naan bread or crusty sourdough to scoop up every drop. Sometimes, I serve it alongside a light cucumber salad to cut through the richness and add freshness.

Creative Ways to Present

For special occasions, I’ve served this soup in mini pumpkins or hollowed-out butternut squash for a fun, festive twist. It’s a guaranteed showstopper that guests love!

Make Ahead and Storage

Storing Leftovers

I keep leftovers in airtight containers in the fridge for up to 4 days. The flavors deepen overnight, so it often tastes even better the next day. Just give it a good stir before reheating.

Freezing

This soup freezes like a champ! I portion it into freezer-safe containers and store for up to 3 months. When you thaw it, give it a good stir—sometimes the coconut milk separates a bit, but it blends right back in when reheated.

Reheating

I reheat gently on the stovetop over medium-low heat, stirring frequently to keep it smooth. If it feels too thick, add a splash of broth or water. Avoid microwaving if possible to keep the texture perfect.

FAQs

Can I use red lentils instead of green or brown in this Healing Curry Butternut Squash Lentil Soup Recipe?

Absolutely! Red lentils cook faster and tend to break down more, giving the soup a creamier, smoother texture. If you use red lentils, keep an eye on the cooking time and possibly reduce it so the lentils don’t turn to mush. It’s a great variation if you prefer a velvety soup.
Is this soup suitable for a vegan diet?

Yes, this Healing Curry Butternut Squash Lentil Soup Recipe is completely vegan! It uses vegetarian broth and plant-based ingredients like coconut milk and nut butter, making it a wholesome option for vegans and anyone wanting a plant-based meal.
Can I make this soup in a slow cooker?

You sure can! Simply add all the ingredients except the spinach to your slow cooker and cook on low for 4-6 hours or on high for 2-3 hours. Add the spinach during the last 10-15 minutes so it stays fresh and vibrant. It’s a fantastic hands-off way to enjoy this healing soup.
What can I substitute for turmeric if I don’t have fresh or ground turmeric?

While turmeric is key for both flavor and its anti-inflammatory benefits, if you’re out, a pinch of smoked paprika or ground ginger can add a warm undertone. The soup will be a bit different but still delicious! Just try to grab some turmeric next time, because it really makes a difference.

Final Thoughts

This Healing Curry Butternut Squash Lentil Soup Recipe has become a staple in my kitchen, especially during cold months or when I want to feel nourished and cozy. It’s not just soup—it’s a hug in a bowl. I know you’ll enjoy making it and sharing it with loved ones. Give it a try and let me know how you customize it; there’s so much room to make this recipe your own. Happy cooking, friend!