Creamy Butternut Squash Soup with Red Lentils

This creamy butternut squash soup combines butternut squash, red lentils, sweet potato, coconut milk, and Moroccan-inspired spices for an ultra-smooth, cozy soup. The red lentils blend right into the soup, adding extra body and plant-based protein without taking away from that classic creamy butternut squash texture.

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There is something about a big pot of creamy soup that just feels right once the weather starts cooling down. Butternut squash is already naturally rich and slightly sweet, but this version has a little more going on thanks to red lentils, sweet potato, coconut milk, and warming Moroccan-inspired spices.

The lentils are probably my favorite part of this recipe because you don’t really know they’re there once everything is blended. They cook until completely soft and then disappear into the soup, giving it an even thicker, creamier texture while making the soup more filling.

And despite that creamy texture, there’s no heavy cream involved. Full-fat coconut milk gives the finished soup richness while keeping the recipe completely dairy-free & vegan.

Why You’ll Love This Creamy Butternut Squash Soup

• Ultra creamy without heavy cream. Butternut squash, sweet potato, red lentils, and coconut milk create a naturally thick and silky texture.
• The lentils blend right in. If you don’t love the texture of traditional lentil soup, this is a great way to use them because everything gets blended until smooth.
• Simple ingredients. Most of the ingredients are inexpensive pantry staples or basic produce.
• Warm and flavorful. Moroccan spices balances the natural sweetness of the squash and sweet potato.
• Naturally plant-based. This soup is vegan, vegetarian, and dairy-free.
• Great for meal prep. It stores and reheats well, making it an easy option for lunches throughout the week.

Ingredients You’ll Need

Butternut Squash

You’ll need about 1 1/2 pounds of peeled and cubed butternut squash. Butternut squash has a naturally sweet, nutty flavor and becomes incredibly creamy once cooked and blended.

You can buy a whole squash and peel and cube it yourself or save some prep time with pre-cut butternut squash.

Red Lentils

Red lentils are perfect for blended soups because they cook quickly and become very soft. Once the soup is pureed, they practically disappear into the butternut squash while adding extra body, fiber, and plant-based protein.

Sweet Potato

One medium sweet potato makes the soup even creamier and complements the natural sweetness of the butternut squash.

Onion, Carrot, Celery, and Garlic

This combination creates the savory flavor base for the soup. Sautéing the vegetables before adding the broth gives the finished soup much more depth than simply boiling everything together.

Moroccan Seasoning

Warm Moroccan spices work especially well with butternut squash, sweet potato, and coconut milk. I use The Spice Girl Kitchen Moroccan Seasoning, which adds layers of warm spices without making the soup spicy.

If you don’t have Moroccan seasoning, you can substitute a combination of cumin, paprika, coriander, cinnamon, ginger, and turmeric.

Vegetable Broth

Vegetable broth provides the liquid for cooking the squash, sweet potato, and lentils while keeping the soup vegetarian and vegan.

Coconut Milk

Use full-fat canned coconut milk for the creamiest texture. It adds richness without overpowering the flavor of the butternut squash.

How to Make Creamy Butternut Squash Soup

Sauté the Vegetables

Heat olive oil in a large Dutch oven or soup pot over medium heat. Add the onion, carrot, and celery and cook for 5 to 6 minutes, stirring occasionally, until they begin to soften.

Add the Garlic and Seasoning

Stir in the garlic, Moroccan seasoning, and salt. Cook for another 30 to 60 seconds, stirring constantly, until the garlic and spices become fragrant.

Blooming the spices briefly in the oil helps bring out more of their flavor before adding the liquid.

Simmer the Soup

Add the cubed butternut squash, sweet potato, red lentils, and vegetable broth. Stir everything together and bring the soup to a boil.

Reduce the heat, cover, and simmer for about 20 to 25 minutes, or until the squash and sweet potato are fork-tender and the lentils are completely soft.

Blend Until Smooth

Remove the pot from the heat and use an immersion blender to puree the soup until completely smooth.

You can also carefully transfer the soup to a countertop blender and blend it in batches. Be especially careful when blending hot liquids and allow steam to escape.

Make It Creamy

Stir in the full-fat coconut milk until completely incorporated. Taste the soup and add additional salt as needed.

If the soup is thicker than you’d like, stir in a splash of vegetable broth until you reach your preferred consistency.

Why Add Red Lentils to Butternut Squash Soup?

Red lentils are one of the ingredients that makes this recipe a little different from traditional creamy butternut squash soup.

Unlike green or brown lentils, red lentils break down significantly as they cook. That makes them particularly well suited for pureed soups because they blend right into the squash instead of leaving behind a noticeable lentil texture.

They also naturally thicken the soup while adding fiber and plant-based protein. The result is somewhere between a classic creamy butternut squash soup and a butternut squash lentil soup, with the smooth texture of the former and some of the heartiness of the latter.

Do You Need to Roast the Butternut Squash?

No. While roasting butternut squash can add caramelized flavor, it isn’t necessary for this recipe.

The squash simmers directly in the broth with the lentils and sweet potato, which keeps the recipe simple and means you only need one pot. The Moroccan seasoning, aromatics, and coconut milk provide plenty of flavor without adding a separate roasting step.

If you’re starting with leftover roasted butternut squash, you can absolutely use it here. Since it’s already cooked, add it later in the simmering process and make sure the sweet potato and lentils are completely tender before blending.

How to Adjust the Consistency

This soup is supposed to be thick and creamy, but it’s easy to customize.

For a thicker soup, simmer it uncovered for a few minutes after blending.

For a thinner soup, gradually stir in additional vegetable broth until it reaches the consistency you like.

Keep in mind that red lentils continue absorbing liquid as the soup sits, so leftovers will usually be thicker the next day. A splash of broth or water will loosen it right back up when reheating.

What to Serve with Butternut Squash Soup

Because the lentils make this soup more substantial than a traditional butternut squash soup, you can serve it as a light meal on its own or pair it with something simple.

I love it with crusty bread, toasted sourdough, pita, or naan for dipping. You could also serve it alongside a simple green salad or sandwich for a larger lunch or dinner.

For toppings, try a drizzle of coconut milk, fresh cilantro or parsley, cracked black pepper, toasted pumpkin seeds, or a sprinkle of red pepper flakes if you want some heat.

Storage and Reheating

Store leftover butternut squash lentil soup in an airtight container in the refrigerator for up to 4 days.

Reheat it in a saucepan over medium-low heat, stirring occasionally until warmed through. Since the lentils cause the soup to thicken as it sits, you may want to add a splash of vegetable broth or water while reheating.

You can also freeze this soup for up to 3 months. Let it cool completely before transferring it to a freezer-safe container, leaving a little room for expansion. Thaw overnight in the refrigerator before reheating.

Frequently Asked Questions

Is butternut squash soup healthy?

Butternut squash provides fiber and nutrients including vitamin A, while the red lentils add additional fiber and plant-based protein. This version also gets its creamy texture from vegetables, lentils, and coconut milk rather than heavy cream.

Can I use frozen butternut squash?

Yes. Frozen cubed butternut squash works well and can save quite a bit of prep time. You can add it directly to the soup, although the cooking time may vary slightly.

Do I need to soak red lentils before making soup?

No. Red lentils don’t need to be soaked before cooking. Give them a good rinse under cool water before adding them to the pot.

Can I use green or brown lentils instead?

I don’t recommend it for this particular recipe. Red lentils cook faster and break down easily, which helps create the smooth, creamy texture we’re looking for. Green and brown lentils hold their shape much better and would change both the cooking time and texture.

Can I make butternut squash soup without coconut milk?

Yes. If you don’t want to use coconut milk, you can substitute heavy cream if the soup doesn’t need to be dairy-free. For a lighter option, you can also simply add additional broth. The squash, sweet potato, and red lentils already create plenty of body when blended.

Is this butternut squash soup vegan?

Yes. As written, this recipe uses vegetable broth and coconut milk, so it is naturally vegan and dairy-free.

More Cozy Soup Recipes

If you love an easy homemade soup, here are a few more recipes to try next:

• Slow Cooker Taco Soup
• Greek Lemon Chicken Soup
• Italian Wedding Soup
• Pasta E Fagioli
• Chicken Noodle Soup
• Lasagna Soup
• Zuppa Toscana
• Spicy Bison Chili
• One Pot Taco Soup

This creamy butternut squash soup is proof that you don’t need heavy cream or a complicated cooking process to make a rich, satisfying soup. Butternut squash and sweet potato give it natural sweetness, while red lentils make it thicker and heartier and Moroccan-inspired spices keep the flavor warm and savory.

This post was all about Creamy Butternut Squash Soup.

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