Description
Healing Curry Butternut Squash Lentil Soup is a creamy, protein-packed, and nourishing vegan soup bursting with anti-inflammatory ingredients like turmeric, ginger, and coconut milk. This flavorful soup blends butternut squash, lentils, and spices into a comforting dish perfect for any season. It’s easy to make on the stovetop and finishes with fresh spinach for a vibrant touch.
Ingredients
Scale
Soup Base
- 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)
Spices and Liquids
- 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
Lentils and Additions
- 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
- Sauté Aromatics: Heat the coconut or olive oil in a large pot or Dutch oven over medium-high heat. Add the minced garlic, freshly grated ginger, and diced yellow onion to the pot. Sauté for 3-5 minutes, stirring occasionally, until the onion begins to soften and become translucent.
- Add Vegetables and Spices: Incorporate the sliced carrot and cubed butternut squash into the pot. Continue sautéing for a few more minutes to combine flavors. Sprinkle in the yellow curry powder and freshly grated turmeric, stirring constantly to toast the spices for about 30 seconds.
- Add Liquids, Lentils, and Peanut Butter: Immediately pour in the light coconut milk and vegetarian broth. Stir in the rinsed lentils and peanut butter, mixing well to incorporate. Season with ¾ teaspoon salt and freshly ground black pepper to taste.
- Simmer the Soup: Bring the soup mixture to a boil over high heat. Once boiling, cover the pot, reduce the heat to low, and let it simmer gently for 20 minutes, or until the lentils are tender and the vegetables are cooked through.
- Blend Half the Soup: Carefully transfer about half (approximately 3 cups) of the hot soup to a blender. Cover the blender lid with a clean dish towel to protect your hands from steam and prevent splattering. Puree the soup on low speed initially, then increase speed gradually until smooth and creamy.
- Combine and Wilt Spinach: Pour the pureed soup back into the pot, stirring to combine evenly with the remaining chunky soup. Add the fresh organic spinach and stir just until the spinach wilts but remains vibrant and tender.
- Adjust Seasonings and Serve: Taste the soup and adjust seasoning as desired. For a deeper umami flavor, add an extra tablespoon of peanut butter or a squeeze of fresh lime juice. Serve hot, optionally garnished with fresh cilantro, chopped peanuts, and a dash of hot sauce if you prefer some heat.
Notes
- This soup is vegan, protein-packed, and full of anti-inflammatory ingredients like turmeric, ginger, and coconut milk.
- You can make this delicious curry lentil soup either on the stovetop as described or in a slow cooker for convenient hands-off cooking.
- To increase the creaminess without dairy, the peanut butter adds richness as well as protein and flavor.
- Fresh lime juice or extra peanut butter can enhance the flavor profile to your liking.
- Garnish with cilantro, peanuts, or hot sauce for added texture and flavor complexity.
Nutrition
- Serving Size: 1 serving
- Calories: 377 kcal
- Sugar: 12.8 g
- Sodium: 350 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
