Curried squash, lentil & coconut soup

Curried squash, lentil & coconut soup

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(53 ratings)

Prep: 10 mins Cook: 25 mins


Serves 6
Flavour up butternut squash with Indian spices for this warming and healthy vegetarian soup

Nutrition and extra info

  • Freezable
  • Vegetarian
  • Vegan
  • Dairy-free

Nutrition: per serving

  • kcal178
  • fat7g
  • saturates5g
  • carbs22g
  • sugars9g
  • fibre4g
  • protein6g
  • salt0.4g
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  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 butternut squash, peeled, deseeded and diced
  • 200g carrot, diced



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 1 tbsp curry powder containing turmeric
  • 100g red lentil
  • 700ml vegetable stock
  • 1 can reduced-fat coconut milk
  • coriander and naan bread, to serve

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  1. Heat the oil in a large saucepan, add the squash and carrots, sizzle for 1 min, then stir in the curry powder and cook for 1 min more. Tip in the lentils, the vegetable stock and coconut milk and give everything a good stir. Bring to the boil, then turn the heat down and simmer for 15-18 mins until everything is tender.

  2. Using a hand blender or in a food processor, blitz until as smooth as you like. Season and serve scattered with roughly chopped coriander and some naan bread alongside.

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Comments (63)

emmabohne's picture

Followed the advice of adding an onion and 3 cloves garlic (so unable to comment on the original recipe) and the results were amazing. A beautiful sweet, creamy and filling soup. Very happy!

wildwomanUk's picture

I loved this soup,i added a red onion and 3 cloves of garlic for extra taste and used shwartz curry powder which may or may not have added turmeric..i dont know..but for a soup that has less than 200 calories per serving i found it really tasty and very filling,a winner!

annerennie's picture

Great soup but agree that it needs a bit more flavour. Add onion, garlic and more spices.

pippips's picture

This recipe is absolutely delicious! Like other commenters, I added an onion and three cloves of garlic. If not fully pureed, it has a dhal-like consistency, and feels like a full meal. Personally, I think the recipe makes four servings, rather than six, but that depends on your portion size and control!

foodtastertogo's picture

Read about this and promptly went into the kitchen and made it.
Added onion, garlic and fresh tumeric root.
Very nice. Thank you

nikkilaing's picture

Delicious and easy. Loved by all the family

Jennyahurst's picture

A grind of pepper and a sprinkle of cayenne on the top to serve and this was a tasty and easy recipe to make!

Angelica Mercieca Ciantar's picture

Just made this for dinner. Super tasty! Followed suggestions and added an onion, 3 cloves of garlic, a sweet potato and a little bit of chilli powder to the mix. I would suggest topping up the stock with water to a litre if you do add the sweet potato as it comes to a very thick consistency.

teashoptrotter's picture

Just made this for weekend lunch, absolutely divine.

tinkypops's picture

Fabulous soup. Really good for people who don't like onions.

maxmeem89's picture

Followed suggestions by others and added a diced onion, 3 cloves of garlic (both fried first) and a shredded sweet potato......and the soup was perfect. A little seasoning to taste is needed at the end but otherwise really lovely. Freezing it for visitors next week so hopefully it comes out tasting just as delicious.

kla100's picture

Hi! Saw your comment about freezing your soup and wondered how it came out? I did a big batch and froze some, but found it a lot thinner after it had been frozen. Was yours? Thanks

nicolaosborne's picture

Perfect soup. I made it with the exact ingredients and it was fantastic. Already make a lot of soups with garlic and onion so wanted something different, it really was spot on!

bubli's picture

I was surprised by the absence of onions in this recipe (will add them next time, possibly also garlic). Following previous comments, I used more curry & added a chilli. All in all, this was nice - just the right soup for a cold winter night.

missimaz's picture

Argh - I didn't mean to give it one star - i meant to give it FIVE!

missimaz's picture

whoops - forgot to rate it too!

missimaz's picture

Quite possibly the best soup ever! Added chopped onions at the start and as I didn't have curry powder, used Tumeric, cumin and chilli instead. This soup was just creamy and gorgeous. And so easy!

satutatu's picture

Ooops forgot to rate.
Goodfood - please make the "rate this recipe" much more visible - you'd get a lot more ratings this way as it's so easily overlooked at present, tucked away in a corner in tiny italic print!

satutatu's picture

Made this today with an onion, 3 garlic cloves & grated sweet potato in addition to the other ingredients & it is delicious! Added more spice than stated but that's personal. Does anyone know if the soup is freezable? Perhaps at the stage before the addition of coconut milk?

amy2kwales's picture

It does state at the top by the nutritional info that it is suitable for freezing. Hope this helps :)


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Tips (2)

RSafhill's picture

Delicious soup, thanks! I tinkered a little - added two chopped onions, and instead of the curry powder, added 1/2 tsp turmeric, 1/2 tsp garam masala, 3/4 tsp cumin, 1/2 tsp coriander powder, plus 1/4 tsp cayenne pepper. Will definitely add to regular repertoire.

Kjinkij's picture

Delicious, I did sautee a small onion with the carrot and a couple of kaffir lime leaves which must be removed before blending...perfect I think!

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