roasted butternut, red lentil and coconut soup
Velvety roasted butternut and red lentils enriched with coconut milk and warming spices — cosy, filling and simple to make.
This is the kind of soup that makes chilly evenings behave themselves — creamy, slightly smoky and comforting without being cloying. Roasting the butternut brings a caramelised sweetness that plays nicely with the earthy red lentils and a slick of coconut milk.
Make it when you want something filling but fuss-free: it holds well in the fridge for up to 3 days and freezes brilliantly for busy nights.
Ingredients
- 800 g butternut squash — peeled, seeds removed and cut into 2–3cm cubes
- 1 brown onion — roughly chopped
- 2 carrot — peeled and chopped
- 3 garlic cloves — crushed
- 150 g red lentils — rinsed until water runs clear
- 1 l vegetable stock — hot
- 400 ml coconut milk — full-fat gives best texture
- 30 ml olive oil
- 5 ml ground cumin
- 5 ml smoked paprika
- 5 ml sea salt — plus extra to taste
- black pepper — freshly ground, to taste
- 15 ml lemon juice — freshly squeezed
- 10 g fresh coriander — roughly chopped, to garnish
- chilli flakes — optional, to taste
Equipment
- baking tray
- large saucepan
- hand blender
Instructions
Preheat the oven to 200°C fan/220°C conventional. Toss the cubed butternut squash with 1 tbsp olive oil, half the sea salt and a pinch of black pepper on a baking tray in a single layer.
Roast the squash for 30–35 minutes until edges are golden and cubes are tender when pierced with a knife. Turn the pieces halfway through for even colouring.
While the squash roasts, heat the remaining 1 tbsp olive oil in a large saucepan over medium heat. Add the brown onion and carrot and cook for 6–8 minutes until softened and starting to colour.
Add the garlic, ground cumin and smoked paprika to the saucepan and cook for 1 minute until fragrant.
Stir in the rinsed red lentils, then pour in the hot vegetable stock. Bring to a gentle simmer.
Simmer gently, uncovered, for 20–25 minutes until the lentils are very soft.
Add the roasted butternut squash and the coconut milk to the pan. Warm through for 3–4 minutes.
Blend the soup until completely smooth using a hand blender or in batches in a blender. Return to the pan and check seasoning. Stir in the lemon juice, remaining sea salt if needed and black pepper. Reheat briefly to serve hot.
Ladle into bowls, scatter with fresh coriander and a pinch of chilli flakes if using. Serve immediately.
Tips
- Rinse red lentils until the water runs clear to avoid a starchy, gluey soup.
- Roast the squash in a single layer and turn halfway for maximum caramelisation and flavour.
- If you prefer a lighter soup, use half the coconut milk and replace the rest with extra hot stock.
- To reheat leftover soup, warm gently on the hob and add a splash of water or stock if it’s too thick.
- Freeze in portions once fully cooled; defrost in the fridge overnight and reheat gently.
Substitutions
coconut milk → 200 ml double cream and 200 ml milk
Noticeably differentred lentils → split yellow peas, same weight but add 5–10 minutes extra simmering
Stays closebutternut squash → 1 kg sweet potato, peeled and cubed (roast the same way)
Stays close
Nutrition
Per serving · estimated
- 486
- Calories
- 10 g
- Protein
- 52 g
- Carbs
- 27 g
- Fat
- 12 g
- Fibre
- 8 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I make this soup in advance?
Yes — it keeps in the fridge for up to 3 days. Reheat gently on the hob, adding a splash of stock or water if too thick.
Can I use light coconut milk or dairy instead?
Light coconut milk or a mix of milk and double cream will work but the texture and coconut flavour will be milder; adjust seasoning to taste.
My soup is grainy after blending — what went wrong?
Either the lentils weren’t cooked long enough or the blender didn’t fully puree the mix. Reheat and blend again until smooth, or pass through a fine sieve for extra silkiness.
Is this suitable for freezing?
Yes — cool completely and freeze in suitable containers for up to 3 months. Defrost overnight in the fridge before reheating.
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