Brrrr, it’s cold outside!  This time of year has me craving warm, hearty soups, stews, curries, and anything else that will make me feel warm and cozy inside, like a big hug in a warm blanket… except I can eat it.

Butternut squash soup is a common sight in my home in the wintertime, but this time I amped it up a notch.  While butternut squash soup on it’s own is heartwarming and tasty, I thought why not make it EVEN MORE hearty and cozy???

So with a little mixing and matching and experimenting, my Curry Roasted Butternut Squash and Lentil Soup was born.

vegetarian vegan lentil butternut squash soup

Adding warming spices like curry powder, cinnamon, paprika and cumin gave this soup a cozy feel, while roasting the squash and adding sweet green apple boosted the flavour profile to the next level.  And, adding lentils to the mix takes this soup from an appetizer to a heart meal by adding filling protein and fibre!

Since the lentils get all blended up with everything else, it doesn’t change the texture or flavour of the soup other than to make it even more heartwarming than before.

Did I also mention that this soup is dairy free, gluten free, vegan, a source of fibre, iron, immune-boosting Vitamin C, and SUPER EASY TO MAKE!??

The toddler was insistent on having this soup with a grilled cheese on the side, but honestly it would have been filling enough on it’s own.  The crunch was a nice touch though, so I sprinkled my bowl with some pumpkin seeds for an even bigger nutrition and flavour boost!

curry butternut squash lentil soup (1)

Curry Roasted Butternut Squash Soup with Lentils

Serves 4


  • 1 large butternut squash (or 2 small ones), cut in half and seeds removed
  • 2 tsp canola or olive oil, and a drizzle for later
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 Tbsp minced ginger
  • 1 green apple, cored and chopped
  • 1 Tbsp curry powder
  • 1/2 tsp paprika
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 1 cup dry red or brown lentils
  • 4 cups low sodium vegetable stock (you could also use chicken stock)
  • Water as needed
  • 1/4 tsp kosher salt
  • 1/4 tsp black pepper
  • additional salt and pepper to taste
  • Optional: 1/4 cup pumpkin seeds


  1. Preheat oven to 400F.  Line a baking sheet with parchment paper.
  2. Rub 2 tsp oil on the squash halves, and place cut side down on the parchment lined baking sheet.  Bake for 40-45 minutes, until fork tender.  Remove from oven and allow the squash to cool enough to handle.
  3. Heat a large pot over medium heat.  Drizzle oil into the pot, and add onions and cook until onions are softened, about 5 minutes.  Add garlic and ginger, cook until fragrant, about 1 minute.
  4. Add spices (curry powder through cinnamon) and stir into onions, cooking until fragrant, about 30 seconds to 1 minute.
  5. Using a spoon, scoop out butternut squash and add to the pot.  Add apples and mix to combine with onion and spice mixture.
  6. Add low sodium stock, lentils, salt and pepper.  Bring to a boil, then reduce heat to simmer.  Let the soup simmer, uncovered, about 15-20 minutes until lentils are cooked and softened.
  7. Transfer soup to a blender, or use an immersion blender.  Blend until smooth.  If soup is too thick add water 1/2 cup at a time until you reach the desired consistency.
  8. Serve with a sprinkle of pumpkin seeds (optional)

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