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Healing Thai Butternut Squash Lentil Soup (with a slow cooker option!)

Healing Thai Butternut Squash Lentil Soup that’s vegan, protein-packed, and incredibly nourishing. You’re going to love this creamy, flavorful soup — packed with anti-inflammatory ingredients!

Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins

butternut squash lentil soup in a pot

Many of you probably noticed that this post accidently went live on Saturday without being completely finished. We forgot to reschedule it in our content calendar, so surprise! You all ended up getting a recipe for this without any description or photos in your inboxes.

But it’s here now for all of you in all of its glory! And I apologize for the error on our part.

butternut squash lentil soup in two bowls

Truth be told, I made this recipe so long ago that I completely forgot about it until I put my old camera card into my computer and found it. Then I thought to myself: “OH MY GOD I LOVE THIS SOUP. IT MUST GO ON THE BLOG ASAP!”

So here it is: a creamy, nutritious, curry-flavored soup with butternut squash, lentils, turmeric, coconut milk, ginger and garlic. To give it an extra umami flavor, I added in peanut butter and stirred in spinach for a little nutritional boost (kale would also work well).

It’s addicting and I love crushing up crackers to absorb more of the creamy butternut broth. Also who doesn’t love crackers in their soup. CRACK A LACK SOUP.

butternut squash lentil soup in two bowls with two spoons

This soup is SUPER easy to make and I even have a slow cooker option for you available in the note section. It’s great if you’re trying to incorporate more plant-based meals into your diet too. Best of all, this soup is lovely for helping you heal after you’ve been sick — you’ll find plenty of superfoods, anti-inflammatory ingredients and herbs in this recipe.

I hope you enjoy this recipe as much as I did. I love topping it with cilantro, chopped peanuts and a dash of hot sauce. xo!

More healthy soup recipes you’ll love:

Homemade Roasted Tomato Basil Soup

Butternut Squash Green Chile Chicken Soup

Paleo Coconut Chicken Sweet Potato Noodle Soup

Vegan White Bean & Roasted Butternut Squash Soup

The Best Chicken Soup You’ll Ever Eat

Healing Thai Butternut Squash Lentil Soup

4.93 from 40 votes
healthy slow cooker recipes: butternut squash lentil soup
Course Dairy Free, Dinner, Gluten Free, Grain Free, Lunch, Soup, Vegan, Vegetarian
Keyword butternut squash lentil soup
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Serves 4
Healing Thai Butternut Squash Lentil Soup that's vegan, protein-packed, and incredibly nourishing. You're going to love this creamy, flavorful soup!


  • ½ tablespoon coconut oil or olive oil
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 1 yellow onion, diced
  • 1 large carrot, thinly sliced or diced
  • 1 medium (2 pound) butternut squash, peeled and cubed (about 5-6 cups diced)
  • 1 tablespoon yellow curry powder
  • 1 tablespoon freshly grated turmeric (or 1 teaspoon ground turmeric)
  • 1 (15 ounce) can light coconut milk
  • 3 cups organic low sodium vegetarian broth
  • 1 cup green or brown lentils, rinsed and sorted
  • 2 tablespoons all natural creamy peanut butter or cashew butter
  • ¾ teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • 3 cups organic spinach


  1. Add coconut oil oil to a large pot or dutch oven and place over medium high heat. Next add in garlic, ginger and onion and saute for 3-5 minutes until onion begin to soften. 
  2. Add in carrot and butternut squash cubes; saute for a few more minutes then add in the yellow curry powder and turmeric. Allow spices to cook together for 30 seconds then immediately stir in coconut milk, vegetarian broth, lentils and peanut butter. Season with salt and pepper. 
  3. Bring soup to a boil, then cover, reduce heat to low and allow soup to simmer for 20 minutes until lentils soften.
  4. After 20 minutes, transfer approximately half of the soup (about 3 cups) to a blender. It’s very important to protect your hands from steam and a potential heat explosion, so please place a clean dish towel over the lid and puree the soup until smooth. I like to start slow, then gradually increase the speed of the blender. 
  5. Pour the puree back into the pot with the rest of the soup and stir to combine. Finally stir the fresh spinach until just wilted.
  6. Taste and adjust the seasoning of the soup as necessary. If you like more of a umami flavor try adding another tablespoon of peanut butter, or even a squeeze of fresh lime juice. This is a soup that can do no wrong! I like to serve mine with cilantro and a handful of peanuts -- it’s also great with a little hot sauce if you prefer a little spice!

Recipe Notes

To make yours in the slow cooker: add all of the ingredients to the bowl of a slow cooker, except I recommend reducing the broth to 2 ½ cups. Cook on high for 3-4 hours or low for 6-8 hours. Continue with blending part of the soup after it is cooked.

Servings: 4 servings
Serving size: 1 serving
Calories: 377kcal
Fat: 14.2g
Carbohydrates: 55.4g
Fiber: 15.7g
Sugar: 12.8g
Protein: 10.5g

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