Curried Red Lentil Squash Soup with Greens

If you are looking for a hearty and warming ingredient for your soups, lentils fit the bill.  They cook much faster than beans, they are packed with protein and fiber and they are a good black palate for spices.  The recipe I am sharing with you today is spiced with curry, and not only does it smell wonderful, it tastes good too!  I combine them with vitamin rich squash and greens for a healthy meal.  This is perfect for a chilly Winter night when you need something warming.

Author: Amy Lyons O’Neil

Amy has worked for Fresh and Natural Foods since 2006 contributing to the variety of healthful foods we offer. She graduated with a degree in studio art from Bethel University in 2007, but in her senior year of college, found that her passion was with the art of food. She later used her photography and culinary skills to create a vegan food and recipe blog, Fragrant Vanilla Cake. She has also written 3 cookbooks. She specializes in vegan and vegetarian recipes. Local, fresh and organic food has always been her focus in whatever she creates.



  1. To make the squash, preheat the oven to 400F degrees, and line a sheet pan with parchment.
  2. Place the squash cut side down on the pan, and place in the oven.  Roast for about 45 minutes to 1 hour or until tender.  Remove from oven and let cool until you are able to handle it. Remove the skin and cut into 1 inch cubes.  Set aside.
  3. Meanwhile, to make the dal, heat the coconut oil in a medium saucepan, and add the garlic, onions, and spices.  Cook for about 1-2 minutes until the spices are fragrant and toasted.  Add the sea salt, lentils, coconut milk, and filtered water.
  4. Cook over medium heat, stirring often until the lentils are tender and have soaked up most of the liquid so they are somewhat thick (you may need to add an additional 1/4 cup water if they are not done and drying out).
  5. Once the lentils are done cooking, stir in the squash and spinach in.
  6. Enjoy!

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Recipe Type

  • Dairy-Free
  • Gluten-Free
  • soup
  • Vegan
  • Vegetarian

Course Type

  • Entree
  • Soup

Skill Level

  • Beginner
  • Easy