This vegan butternut squash soup is packed with flavor from red lentils, roasted chickpeas and coconut cream. It’s a hearty, healthy vegan soup, perfect for fall.
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 butternut squash soup recipe and I know you will too!
Do you love squash? Try my recipes for Butternut Squash Pasta Salad with Cranberries, Pancetta and Candied Walnuts and Italian Sausage and Brown Rice Stuffed Acorn Squash.
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Vegan Honey Substitute Options
Are you a vegan who eats honey? If not, you can substitute the honey in this vegan butternut squash soup recipe with any of the following vegan honey substitutes
- Agave nectar
- Maple syrup
- Coconut nectar
- Molasses
- Brown rice syrup
The vegan butternut squash soup recipe is my own, but I’ve adapted the roasted chickpeas recipe from The Kitchn (you can find it here). To make this delicious butternut squash and red lentil soup, you’ll need:
- butternut squash
- red lentils
- canned chickpeas
- coconut cream or light coconut milk
- honey (or vegan honey substitute)
- vegetable broth
- onion
- garlic
- curry powder
- salt and pepper
- olive oil
You’ll also want an immersion blender to puree the soup, or a high speed blender (like a Vitamix).
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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.
Vegan Butternut Squash Soup Nutritional Information
This butternut squash red lentil soup 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?
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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!
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Vegan Butternut Squash Soup with Red Lentils, Roasted Chickpeas, and Coconut Cream
Recipe: Equipment
Recipe: Ingredients
- 1 large butternut squash
- 1 tbsp olive oil, divided (1 tsp + 2 tsp)
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 1/2 tsp curry powder
- 2 tbsp honey see notes for vegan honey substitute options
- 1/2 cup red lentils
- 1 pinch sea salt and ground black pepper
- 4 cups vegetable broth
- 1 cup light coconut milk
For the roasted chickpeas:
- 19 oz canned chickpeas
- 2 tsp olive oil
- 2 tbsp honey, divided
- 2 pinches sea salt
- 1 tsp curry powder
Recipe: Instructions
- Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). 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.
- Heat a large pot over medium heat and when it's heated add the 1 tsp olive oil, and then the onion and garlic. Cook these until the onions begin to soften and then add the curry powder and 1 tbsp 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 chickpeas with 2 tsp 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 (190 degrees Celsius) 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. If you aren't vegan, 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!
Recipe: Notes
Storage Instructions
This soup is great for meal prep because it keeps in the fridge for up to 3 days in an airtight container.Freezer Instructions
Freeze in airtight containers for up to 3 months. As the chickpeas are a crunchy element we would recommend roasting them fresh when you want to serve the soup or freezing them separately form the soup and thawing them in the oven/pan.No-Fail Tips
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.Vegan Honey Substitute Options
- Agave nectar
- Maple syrup
- Coconut nectar
- Molasses
- Brown rice syrup
Recipe: Nutrition
Notice: Nutrition is auto-calculated, using Spoonacular, for your convenience. Where relevant, we recommend using your own nutrition calculations.
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!
I sure am! Thanks for your kind words Linda! 🙂
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!
Thanks Liz! Red lentils are my fave 🙂
Making this soup for Mom today!! Using pumpkin instead of squash.
Hope you enjoyed it Dad 🙂
Can I use frozen cubes of butternut squash? Also, onions do not agree with me, are they necessary? I have been seeking healthy easy to prepare recipes and I came upon your blog. And one more question 🙂 Can I use a regular blender to create the roasted veggie soup? I do not have a food processer yet…..
Yes, you can! The onions are not necessary yet they sure add a nice flavour to the soup, but feel free to leave them out. Sure you can use a regular blender! Happy cooking!☺️
I made this today and it came out delicious. I did have to turn the heat down when I scooped butternut squash into the pot. I added a little bit of vegetable broth then continued adding the squash so my lentils wouldn’t stick to the bottom of the pot.
Thanks for your feedback Jay!!🙂