Butternut Squash & Red Lentil Soup

This butternut squash & red lentil soup is great for using up leftover puréed squash or pumpkin. Be sure to use small red lentils here, as green or brown lentils won’t work well. It’s flavorful, warming, and easy!

Butternut & Red Lentil Soup

Veggies | Protein | Fat
Prep Time: 25 minutes
Cook Time: 40 minutes
Servings: 4
Recipe From: Katie’s Conscious Kitchen



  • 1/2 onion 4 oz, small dice
  • 1 large butternut squash 2 lbs, halved lengthwise with seeds removed (this recipe works well with pumpkin too)


  • 1 cup 2.5 oz red lentils (not green or brown)


  • 2 tsp olive oil
  • 1 cup 8 oz coconut milk (regular fat)
  • some reserved for decorative drizzle

Seasonings & Garnish

  • 2 garlic cloves minced
  • 3 inch piece of fresh ginger 1 T, peeled and grated or minced
  • 1 Tbsp curry paste or powder
  • Pinch of red chili flakes to garnish
  • 2 cups 16 oz veg broth, more to thin
  • Salt and pepper to taste
  • 1/2 of a lime juiced


  • On a parchment lined baking sheet, roast the squash halves with oil, salt, and pepper at 400°F for 30-40 minutes, until soft. Scoop out the squash and dice. (You can also dice the squash raw instead and add it to the pot at the same time as the lentils).
  • In a heavy bottomed soup pot, sauté the onions, garlic, and ginger for a few minutes over medium heat, until fragrant.
  • If not roasting the squash ahead, add the raw squash to the soup pot along with the lentils and vegetable broth.
  • Simmer gently for 20 minutes or so, until the lentils are cooked. Add broth as needed. Stir in the coconut milk when the lentils are getting close. Mash the squash a bit too.
  • Remove from heat, add the lime, and taste and adjust seasonings as desired.
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  1. Anonymous

    I am curious, is each serving in this recipe a lunch meal in Bright Line eating? With correct ratios of vegetables/protein/fat?

    • If I were measuring it for BLE, I would weigh the veggies first in my pot on a zeroed food scale, and note the quantity. Maybe 24 oz total, for 6 oz veg per serving. I’d calculate 4 fat servings (divide it amongst the coconut milk and oil) and just let the protein be close enough. 1 cup of dry red lentils is roughly 4 protein servings. Or, you could use the one bowl rule and consider the whole thing close enough. Mixed dishes like soups aren’t really encouraged in BLE because they’re hard to measure, but if I wanted to measure it that is what I would do. Hope that helps!

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