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Curried Butternut Squash and Lentil Soup

Winter squashes include pumpkin, acorn, butternut, spaghetti and hubbard. Soup is a great, savoury way to start experimenting with squash if you are new to cooking with them. Between the lentils and the squash, just one bowl of this soup offers over 4 grams of fibre, and a rich source of beta carotene, potassium, and folate. The lentils also add protein. These nutrients have amazing potential to reduce risk of eye diseases, hypertension, heart disease, certain cancers, and type 2 diabetes.  

Once the squash is cooked, this recipe comes together very quickly



Preheat oven to 400 F


1 tablespoon extra virgin olive oil

1/2 medium onion, diced

2 garlic cloves, minced

 1 whole butternut squash, cooked (~4 cups)

1 tablespoon curry powder

1 teaspoon cumin

4 cups vegetable broth

1 - 400 ml coconut milk (either canned or from a tetra pack)

1/2 cup split red lentils, dry raw

Salt and pepper to taste



1) Cut the squash in half, lengthwise. Scoop out the seeds in the middle. Place on a cookie sheet face down. Cover the cookie sheet with water. Bake 35-40 minutes. Once cooked, flip over the squash and allow to cool.

2) Heat oil over medium heat in a large pot. Saute the onion and garlic a few minutes.

3) Scoop the squash out of the skin and add to the pot, along with the spices. Mix together while mashing the squash.

4) Add vegetable broth and coconut milk and mix in the lentils. Bring to boil, then reduce heat to simmer for 20 minutes (or until the lentils are cooked and soft).

5) Blend the soup to a puree



Submitted by Brooke Bulloch, RD

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