Creamy Squash Coconut and Lentil Soup Recipe

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creamy squash coconut lentil soup

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Soup is always one of our favorite things to eat in this season, as we transition from Fall into Winter.

The good news about soup: it can be quick, easy, delicious, and nutritious.

We prefer to keep the shopping list short and focus on local vegetables that are available right now – especially squash. Squash is rich in vitamin A and vitamin C, which are two of the most important vitamins for keeping our immune systems strong and healthy.

creamy squash coconut lentil soup ingredients

We like to add some lentils into this vegetable based soup, to ensure that we are getting protein to stabilize blood sugar and energy level.

creamy squash coconut lentil soup
Yield: 4 Servings

Creamy Squash Coconut and Lentil Soup

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Adding lentils to this squash- and vegetable-based soup ensures a delicious, high protein meal that will deliver stable blood sugars and energy levels.


  • 1 butternut squash, cubed
  • 1 leek, chopped
  • 1 onion, chopped
  • 1 inch piece ginger, chopped
  • 1/2 cup red lentils, dry
  • 4 cups water
  • 1 cup coconut milk
  • sea salt, to taste
  • 1 tbsp ghee, or grape seed oil


  1. Saute the leek and onion in ghee or oil for a few minutes, until they begin to soften.
  2. Add the squash, ginger and lentils and water.
  3. Bring to a boil and then reduce to simmer, adding the coconut milk.
  4. Cover and simmer for 20 minutes, or until the lentils are cooked and squash is soft.
  5. Blend all ingredients together in the food processor until creamy.
  6. Add sea salt to taste.

Nutrition Information



Serving Size


Amount Per Serving Calories 250Total Fat 19gSaturated Fat 13gTrans Fat 0gUnsaturated Fat 5gCholesterol 8mgSodium 228mgCarbohydrates 19gFiber 4gSugar 5gProtein 5g

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  • The Living Kitchen

    The Living Kitchen Wellness Group is based out of Toronto, ON and offers internet based nutrition programs complete with menu plans, recipes, grocery lists, and educational material. They also offer private nutritional consulting, bring joy back to eating and teach people how to intuitively know what to eat for their body.

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