Vegan squash and lentil soup

High-fiber recipes: Vegan squash and lentil soup

Thank you to Cook with What You Have and Katherine Deumling for sharing her winter squash and peanut stew recipe with Florasophy! The soup is hearty, warming and delicious with butternut, red kuri, hubbard or buttercup squash. Avoid delicata squash as it’s not meaty enough. This soup is rich, nutrient dense, sweet, savory, just a little spicy, and vegan. Garnish with green onions and crushed roasted and salted peanuts for an extra kick.

(You can also add carrots or substitute carrots for some of the squash.)

Makes about 6 servings


  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 1 1/2 tablespoon ginger, minced
  • 2 pounds winter squash, cut into chunks (about 4 cups)*
  • A couple of carrots, scrubbed and cut into rounds (optional, see headnote)
  • 1 cup red lentils, rinsed and drained
  • 2 cups canned tomatoes, juice and all
  • 1 tsp ground cinnamon
  • 2 tsp ground cumin
  • 1/2 tsp ground turmeric
  • Dash of cayenne pepper (to taste)
  • 1/2 tsp sea salt (or to taste)
  • 4-5 cups vegetable stock, plus extra as needed
  • 1/4 cup creamy peanut butter
  • 1/4 cup green onion, thinly sliced
  • 1/3 cup roasted and salted peanuts, chopped
  • Fresh lime juice, for serving (optional but very good)

* You can roast a whole or half squash—seeds strings and all—for 20 minutes in a 400-425F oven to make it easier to peel and dice.


  1. Heat olive oil in a large pot over medium-high heat. Add the onion and saute about 5 minutes until translucent. Add the garlic and ginger, and continue to cook for another 3 minutes until garlic is fragrant, turning down the heat if garlic begins to brown. Add the squash, the red lentils, the tomatoes, the cinnamon, cumin, turmeric, and cayenne and give it all a good stir to combine.
  2. Add 4 cups vegetable stock and bring mixture to a boil. If there isn’t enough broth to cover everything by at least 1 inch, add another cup of stock. When soup boils, reduce to a simmer and cook for 30-45 minutes, or until squash and lentils are very tender. If things look too dry, add more broth as needed.
  3. Add peanut butter and stir well. Using an immersion blender, blend soup until partially pureed, for a varied texture.
  4. Season to taste, adding more salt and pepper as needed. To serve, top with a tablespoon each of green onion and crushed peanuts and a squeeze of lime juice.
  5. Enjoy!

Nutrition per serving 

292 calories, 11 g fiber, 11 g protein, 14 g fat  complete nutrition facts

Diet + Florasophy

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