Butternut Squash Red Lentil Soup with Honey Curry Roasted Chickpeas and Coconut Cream

Growing up I was never a big fan of any kind of squash. I used to dread the nights my mom would prepare squash for dinner (sorry Mom!) and now looking back I am SO glad my tastes have changed! I can't imagine not having squash as a part of my diet. I'm also thankful that my kids are BIG fans of squash so I cook with it often, especially in the fall and winter. We eat squash in many different ways but my absolute favourite way to use squash is in soup because it creates a unique velvety texture that can't be achieved any other way. This soup is packed with nutrients and it's bursting with flavour but it contains simple ingredients, it's easy to prepare and the presentation is stunning. I love this recipe and I know you will too!

Hungry for more? Click here to get free recipes by email!

This recipe is my own, but I've adapted the roasted chickpeas recipe from The Kitchn (you can find it here).

You'll need:

1 large butternut squash
1 tsp olive oil + 2 tsp olive oil
1 large onion, chopped
2 cloves garlic, minced
1 1/2 tsp curry powder
2 tbsp honey
1/2 cup red lentils
a pinch each of sea salt and ground black pepper
4 cups vegetable broth
1 cup light coconut milk

For the roasted chickpeas:
1 540ml (19 oz) can of chickpeas
2 tsp olive oil
1 tbsp + 1 tbsp honey
2 pinches of sea salt
1 tsp curry powder

1/3 cup coconut cream or full fat coconut milk
 a handful of cilantro, chopped

 To make:

Preheat your oven to 375 degrees Fahrenheit. Prepare the butternut squash for roasting by slicing it in half lengthwise and scooping out the seeds. Set the halves on a baking sheet and brush 1 tsp of olive oil over the squash halves before placing them in the oven. Roast the squash for 65-70 minutes or until it's soft and you can pierce it easily with a fork all the way through.

When I make this soup, I roast the squash the night before to make the prep easier the next day. I simply roast it according to the directions above, let it cool, and then stick it in the fridge overnight, taking it out when I start preparing the soup. If you'd prefer to do it all in one day just make sure you leave enough time to roast the squash before beginning to prepare the rest of the ingredients. Roasting the squash is an important step for adding flavour to the soup.

Heat a large pot over medium heat and when it's heated add the olive oil, and then the onion and garlic. Cook these until the onions begin to soften and then add the curry powder and the honey. Stir these together well until the onions are coated and add the lentils. Stir the lentils into the onion mixture and then spoon the roasted butternut squash out of its skin and into the pot. Stir everything together to combine, and continue to stir while you add the vegetable broth.

Once the soup reaches a boil, turn the heat to low and let it simmer for 20-25 minutes or until the lentils are soft and cooked through.

While the soup is simmering, prepare the chickpeas for roasting by rinsing the chickpeas under cold water and patting them dry with a clean kitchen towel. Toss them with the olive oil, sea salt and 1 tbsp honey and spread them out on a parchment-lined baking sheet and roast them at 375 degrees Fahrenheit for about 20 minutes, turning them once at about 10 minutes. After removing them from the oven toss them in the curry powder and the other 1 tbsp of honey and set them aside. 

After the soup has simmered for 20-25 minutes and the lentils are soft, remove the soup from the heat, add the coconut milk and stir to combine. Use an immersion blender to blend the soup until it's completely smooth and velvety in texture. Adding the coconut milk before you puree will help create this ultra-smooth texture.

Ladle the soup into bowls and drizzle about 2-3 teaspoons of coconut cream or full fat coconut milk over each bowl. Feel free to add a dollop of fat-free Greek yogurt instead if you wish, but a little bit of coconut cream gives a delicious flavour and richness that's the perfect compliment to the spice of the curry.

Add a spoonful of the roasted chickpeas to each portion, sprinkle a little chopped cilantro over the top for the final touch, and serve!

This dish combines many different flavours and textures but they all work together to create a healthy, delicious soup that will warm you from the inside out.

This recipe makes 8 servings and each serving is only 5 Weight Watchers PointsPlus! This is the perfect Weight Watchers-friendly meal because it's packed full of healthy power foods that taste great and will keep you satisfied all day!

I hope you enjoy this recipe! Let me know in the comments below, what's your favourite way to enjoy squash this season?

Hungry for more? Click here to get free recipes by email!

Looking for other delicious soups? Try my Carrot Ginger Soup, 3-Ingredient Broccoli Soup, or Easy Mexican Tortilla Soup by clicking on the photos below!

Carrot Ginger Soup    3-Ingredient Broccoli Soup    Easy Mexican Tortilla Soup


  1. Aren't you happy your Mom stuck with preparing squash and you eventually learned to like it. My Mom never prepared squash and I didn't think I liked it but I've grown to like it recently. This is a beautiful recipe and picture! Thanks!

    1. I sure am! Thanks for your kind words Linda! :)

  2. I bought some red lentils by accident (I actually needed green lentils) and I haven't known what to do with them! This recipe sounds perfect!

    1. Thanks Liz! Red lentils are my fave :)

  3. Making this soup for Mom today!! Using pumpkin instead of squash.


Related Posts Plugin for WordPress, Blogger...