Curried squash, lentil & coconut soup

Curried squash, lentil & coconut soup

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(69 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
  • Dairy-free
  • Vegetarian
  • Vegan

Nutrition: per serving

  • kcal178
  • fat7g
  • saturates5g
  • carbs22g
  • sugars9g
  • fibre4g
  • protein6g
  • salt0.4g
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  • 1 tbsp olive oil
    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 low-sodium vegetable stock
  • 1 can reduced-fat coconut milk
    Coconut milk in a glass, with half a coconut

    Coconut milk

    ko-ko-nut mill-k

    Coconut milk is not the slightly opaque liquid that flows from a freshly opened coconut –…

  • coriander and naan bread, to serve


  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, questions and tips

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24th Feb, 2018
This is a fab soup. Flavoursome, nutritious and so easy to make. I followed the tip and added an onion and garlic and it is delicious. I have made it a number of times already. Great to have ready in the fridge.
24th Feb, 2018
Absolutely gorgeous recipe, served it for a vegan friend of mine. Didn't serve with naan as couldn't find a vegan-friendly one but did everything else exactly as recommended and loved it!
11th May, 2017
Fantastic flavour in this soup - but I listened to everyone else, an onion and a bit of garlic and a hefty sprinkle of salt and pepper is definitely needed for a little extra flavour boost. Excellent recipe.
fayfumbs's picture
1st Jan, 2017
Followed the recipe, just adding some seasoning at the end and was delicious. Will try next time with the onion and garlic as suggested in other comments to compare
21st Oct, 2016
Absolutely Delicious! I added the onion and garlic as others suggested and used full fat coconut milk for added creaminess. One of the best soups I've ever had. Making a double batch today!
6th Oct, 2016
Stunning recipe! I stuck to ingredients apart from adding 1l stock as I prefer the thinner consistency. I'll try added onion and garlic next time based on the advice to see how the taste differs but I didn't think it missed these.
11th Feb, 2016
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!
marlene UK's picture
marlene UK
22nd Apr, 2015
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!
7th Feb, 2015
Great soup but agree that it needs a bit more flavour. Add onion, garlic and more spices.
15th Jan, 2015
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!


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24th Jan, 2018
I am about to make this soup for my Vegan friend which I am sure will be lovely. However bought naan breads to go with it only to discover that Naans are made with milk and/or yogurt which is totally unsuitable for Vegans. I am surprised to find this bread included in a Vegan recipe with no advice given. Vegans should take note.
Sandra Schmidt's picture
Sandra Schmidt
21st Jan, 2018
Lovely soup, great texture and delicious as well! I'd recommend to add some fresh lime juice at the end to give it a fresh kick.
17th Mar, 2016
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.
11th Sep, 2013
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!