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Gluten-Free, Vegan, Plant-Based Recipes

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      Creamy Grilled Romaine Salad

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Soups

Curried Butternut Squash + Lentil Soup

by Gina Fontana November 26, 2018
written by Gina Fontana November 26, 2018
Jump to Recipe

A flavorful, immune and gut boosting soup made with butternut squash, lentils, coconut milk, onion, turmeric powder, red curry paste, and garlic. This healthy soup is made in just 30 minutes and is gluten-free and vegan friendly!

 

curried butternut squash and lentil soup

This is a sponsored post written by me on behalf of Suncore Foods. The opinions and text are all mine. The Suncore products mentioned in this post were sent to me as a gift from Suncore to use in this recipe, thank you so much!

Raise your hand if you’re totally swooning over soup this fall! This year it seems as though it’s my go-to for dinner, and it’s perfect because I usually end up with leftovers for lunch the next day. Less time in the kitchen, makes this mamma very happy! This autumn-inspired Curried Butternut Squash + Lentil Soup is so flavorful, super easy to make, and uses amazing, healthy ingredients to create one bomb a** soup!

curried butternut squash and lentil soup

Soup is SOUPer for so many reasons. It’s easy, it’s flavorful, the possibilities are kind of endless really, and for me it’s a great way to use up that produce that’s about to go bad in my fridge (that I just can’t bring myself to throw away).  The other thing I love about soup is that you can make it ahead of time and just let it simmer on your stove (or in your slow cooker) until you’re ready for dinner. I also like to add some pretty amazing ingredients to kick it up a level to provide some pretty rad health benefits, like the turmeric powder and hemp seeds I used in this recipe from Suncore Foods!

curried butternut squash and lentil soup

curried butternut squash and lentil soup

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curried butternut squash and lentil soup

Let’s take a closer peek at what all is in this soup:

☆ butternut squash

☆ lentils

☆ coconut milk

☆ red curry paste

☆ onion

☆ garlic

☆ Suncore Foods turmeric powder

☆ garnished with Suncore Foods hemp seeds and fresh cilantro

curried butternut squash and lentil soup

That’s it! It’s savory and sweet, and really the perfect soup. I’ve been trying to find more ways to include lentils in my diet, because on a vegan diet, plant-based sources of protein are very important and lentils are a great one.

curried butternut squash and lentil soup

If you’re not familiar with the benefits of turmeric powder, let me briefly explain. Turmeric is traditionally used for its medicinal properties, the antioxidant-rich spice is packed with essential vitamins and has been highly revered for centuries in India and China. Turmeric is referred to as “yellow ginger” in China, and is used as a culinary flavor, food colorant or preservative in a wide range of foods. Rich in protein and iron, turmeric possesses anti-inflammatory properties, help prevent cancer, and be effective in treating depression. I find the turmeric powder from Suncore Foods to be superior in quality and taste and perfect in this Curried Butternut Squash + Lentil Soup recipe.*

Hemp seeds are something that I’ve been adding more and more to my recipes. They are packed with proteins, calcium, fiber, omega-3, and omega-6 fatty acids. This superfood has the natural power to support your digestive system, reduce arthritis and joint pains and help you lose weight. All that lunch in a tiny seed, I’m so in! Hemp seeds make a beautiful garnish too, like sprinkled on this soup. I make sure to use high quality hemp seeds, like these from Suncore Foods.*

* Nutritional information provided by Suncore Foods

Whether you’re serving this as a meal or an appetizer, this soup is comforting, filling, and nutritious. I hope you enjoy it as much as my family and I do, and as always, I love to see your re-creations so be sure to tag me on  Instagram or Facebook!

 

 

 

Continue to Content
curried butternut squash and lentil soup

Curried Butternut Squash + Lentil Soup

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

A flavorful, immune and gut boosting soup made with butternut squash, lentils, coconut milk, onion, turmeric powder, red curry paste, and garlic. This healthy soup is made in just 30 minutes and is gluten-free and vegan friendly!

Ingredients

  • 1 can (13.5oz) full-fat coconut milk
  • 1 medium onion, diced
  • 1 tbsp minced garlic
  • 1.5 tbsp red curry paste
  • 1 medium butternut squash
  • 1 cup lentils, pre-cooked
  • 3 cups water
  • 1/2 tsp turmeric powder
  • 1 tsp sriracha sauce
  • 2 tbsp lime juice
  • salt + pepper, (to taste)
  • hemp seeds, (for garnishing)
  • fresh cilantro, (for garnishing)

Instructions

  1. Preheat your oven to 400 degrees. Cut your butternut squash in half, drizzle with olive oil, sprinkle with salt + pepper and place flesh side down on a baking sheet and bake for about 15-20 minutes while you prepare the rest of the soup
  2. **NOTE: you can also roast your squash the day before, cube and store in the fridge overnight for easier soup prep the next day
  3. Heat a stockpot over medium heat, and add 1 tbsp of the coconut milk solid
  4. Add your diced onion and garlic and cook until translucent, about 3-5 minutes
  5. Add the curry paste, turmeric powder, lentils, remaining coconut milk, and water. Stir to combine well
  6. Bring the soup to a boil, then turn the heat down to low. When your butternut squash is done (if not pre-roasting), cut into cubes and place into the soup
  7. When the lentils are soft, after about 15-20 minutes, stir in the lime juice and sriracha sauce
  8. Serve garnished with hemp seeds and fresh cilantro

Notes

** recipe inspired by Kroger

Did you make this recipe?

Tag @healthylittlevittles on Instagram and hashtag it #healthylittlevittles

© Gina Fontana
Cuisine: Indian / Category: Appetizer
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4 comments

Alisha Ross January 26, 2020 - 11:11 pm

I can’t wait to try some of your recipes! I just got my first crock pot (and I’m a senior) and am exploring the world of slow cooked food. Thanks!

Reply
Gina Fontana January 27, 2020 - 6:49 am

Hope you enjoy them! And I love my slow cooker, I think you will too! ?

Reply
Rose Martine February 7, 2020 - 12:57 am

YUMMY!!!!! Thanks for sharing your recipe! I’ve heard about your blog a couple of times and will now spend my afternoon reading 🙂

Reply
Gina Fontana February 7, 2020 - 7:01 am

Hi Rose! Thanks for your comment! I’m so glad you’ve heard about my blog ?? I hope you love this soup, it’s a good one! ?

Reply

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HEALTHY LITTLE VITTLES is a food blog created by certified health coach and published author, Gina Fontana, that focuses on gluten-free + vegan + plant-based recipes. Here you'll find simple, flavorful meals, many made in 30 minutes or less! All eaters are welcome, there is a little something here for everyone!

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Gina | Healthy Little Vittles
This NAAN BUTTER CAULIFLOWER makes the perfect wee This NAAN BUTTER CAULIFLOWER makes the perfect weeknight Indian-inspired meal! Cauliflower gets baked with a naan breading then tossed in a butter curry sauce and served over rice for the perfect gluten-free, vegan meal!
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Just imagine cauliflower wrapped in naan and then baked in the oven for crispy, bread-y, scrumptiousness! A naan hug, if you will 🤗
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Find the recipe on my blog! Clickable link in bio @healthylittlevittles
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https://www.healthylittlevittles.com/naan-butter-cauliflower/
Banana Bread sure had its moment in 2020, and I'm Banana Bread sure had its moment in 2020, and I'm continuing on with the trend into 2021 with a little added pizzaz! I frosted this vegan banana bread with a vegan cream cheese icing and some funfetti sprinkles! This recipe is also gluten-free and grain-free using one of my favorite flours from @edwardandsons Green Banana Flour! It's light and moist and everything a good banana bread should be. My whole family devoured it! I know you're going to love it, so here's the recipe:

Ingredients
2 flax eggs (2 tablespoons flaxseed meal + 5 tablespoons water)
1 cup Let's Do Organic Green Banana Flour from @edwardandsons
1/2 cup Let's Do Organic Tapioca Starch from @edwardandsons
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon cinnamon
pinch salt
2 bananas, ripe and smashed with a fork
1/2 cup plant milk 
1/2 teaspoon pure vanilla extract
1/2 cup maple syrup
1/4 cup peanut butter/sunflower seed butter (can use other nut butter if desired)

Cream Cheese Icing
1/2 cup vegan cream cheese
1/2 cup vegan butter, softened
2 cups powdered sugar
sprinkles

Preheat your oven to 350 degrees F. Combine the flaxseed meal and water in a small bowl and set aside. In a large bowl, whisk together all the dry ingredients. In a separate bowl, combine the mashed bananas, plant milk, vanilla, maple syrup, nut/seed butter, and flax eggs. Pour the wet ingredients into the dry and stir to combine. Don't over mix. Pour the batter into a greased loaf pan and bake for 50-60 minutes, until a toothpick comes out clean and the top of the bread is nice and golden. To make the icing beat the softened butter and cream cheese together until smooth, then add the powdered sugar a little bit at at time until the frosting forms. Allow the banana bread to cool completely before icing. Store covered on your counter for up to 3 days.
Hello! I know I’ve been a little MIA lately on t Hello! I know I’ve been a little MIA lately on the ‘gram... I’ve been immersed in dessert world trying to get my book finished... 40 recipes down, 20 to go! 😅
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Anywho, VEGAN STOVETOP MAC AND CHEESE to the rescue! Quick, easy, comforting, delicious, kids love it, and it sneaks in some plant based veggie goodness! We may be having a lot of this over the next few weeks.
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Recipe is on the blog! Clickable link in bio @healthylittlevittles #healthylittlevittles
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https://www.healthylittlevittles.com/stovetop-vegan-mac-and-cheese/
There’s nothing like a classic peanut butter coo There’s nothing like a classic peanut butter cookie. But make it gluten-free, grain-free, vegan and naturally sweetened and add sea salt on top for the perfect salty sweet treat!
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Sorry to tease you... but this recipe will be in my new dessert book, so you’ll have to wait, but promise it’ll be worth it 🧡
GREEN GODDESS PESTO BOWLS: packed with nutrients, GREEN GODDESS PESTO BOWLS: packed with nutrients, made in just 30-minutes, and is so tasty you’ll forget it’s actually good for you! You can certainly modify it to include whatever veggies you’d like. In this version I chose to include:
☆ potatoes
☆ kale
☆ brussels sprouts
☆ crispy chickpeas
☆ toasted pumpkin seeds
☆ my favorite pea pesto from @minimalistbaker

Head to the blog for the full recipe! Clickable link in bio @healthylittlevittles
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https://www.healthylittlevittles.com/green-goddess-pesto-bowls/
You guys really loved these when I posted them a l You guys really loved these when I posted them a little while back so I decided to share this BEET HUMMUS HASH BROWN TOAST recipe on my blog! The beet hummus is so delicious topped with sautéed balsamic mushrooms, avocado, vegan parmesan cheese, and fresh microgreens 💗🌱 They make a great appetizer, lunch, dinner or even savory breakfast! Basically they are perfect any time of day. SWIPE to see a closeup! 👉🏻
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BONUS: use @strongrootsusa cauliflower hash browns for extra yum factor 😋
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Clickable link in bio @healthylittlevittles

https://www.healthylittlevittles.com/beet-hummus-hash-brown-toast/
Besides being nature’s candy, poached pears are Besides being nature’s candy, poached pears are super easy to make and look so pretty! Serve with coconut whipped cream, ice cream, or even chocolate sauce. You know what?! Treat yo’self and you just go ahead and enjoy with all the above 😉 This recipe will be in my new book! Who’s excited?! 🥳💗
One of my most popular blog recipes in 2020... and One of my most popular blog recipes in 2020... and I think will continue on in 2021 is this BUTTERNUT SQUASH + SPINACH PASTA! It’s made in under 30 minutes and is so so good 😋 Recipe is on the blog! Clickable link in bio @healthylittlevittles
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https://www.healthylittlevittles.com/butternut-squash-spinach-pasta/
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My blog contains affiliate links, which means I receive a percentage of the sale if you use the link to featured products to make your purchase. This does not change the price of the product. This income directly offsets the cost of web hosting and maintenance so I greatly appreciate your support. Gina is a also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to amazon.com

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