Red Lentil and Butternut Squash Masala Stew

Makes 4-6 Servings

  1. Pre-heat oven to 425.

  2. Rub the cut side of the squash with 1 Tbsp. of the oil and place cut side down on a baking sheet.

  3. Roast squash for about 40 minutes or until easy to pierce with a fork. Remove from oven, let cool.

  4. Meanwhile, heat the rest of the oil in the pot over medium heat.

  5. Sauté the onion until soft and translucent, about 10 minutes.

  6. Add the ginger, garlic powder, and masala spice, and sauté 30 more seconds.

  7. Add the lentils, then add the can of tomato and the coconut sugar (or alternative sweetener).

  8. Fill the tomato can with water, and pour into the pot. Repeat once more.

  9. Add half of the coconut milk and a few tsp. of salt, mix, and simmer on low heat for 25 minutes, mixing occasionally, until lentils are cooked through.

  10. Discard the seeds from the cooled squash, and scrape out the rest of the squash. Add to the blender.

  11. Once the lentils are cooked, add 3/4 of the lentil soup mixture to the blender with the squash, and pulse 4-5 times to blend slightly.

  12. Using a spatula, scrape the mixture back into the pot with the rest of the lentils.

  13. Add the remaining coconut milk, and simmer 10 more minutes. Add more salt to taste.

  14. If adding kale, add it to the mixture now, and simmer until wilted.

  15. Serve in bowls topped with fresh herbs, more coconut milk, diced avocado, or other toppings with naan or pita bread.


1 small butternut squash, cut in half lengthwise
1 c. red lentils
1 large red onion, chopped
1 14.5 oz. can diced tomatoes
1 14.5 oz. can full fat coconut milk
2 in. piece of fresh ginger, grated
2 cloves of garlic, minced (or 1/2 Tbsp. garlic powder)
3 Tbsp. olive oil or coconut oil
1 Tbsp. coconut sugar, honey or brown sugar
Salt to taste
1 Tbsp. masala spice (I use a blend of a tikka masala and a spicier red curry masala, or I use garam masala — but any will do!)
**Optional: 2 c. shredded kale
For Serving (options): chopped parsley and cilantro, extra coconut milk, diced avocado, lime wedges, toasted coconut chips, plain greek yogurt, or naan bread or pita bread

Large pot, such as a dutch oven
Baking sheet

15 minute prep
50 minute cook time

Vegan, refined sugar free, dairy free, gluten free

Venzi’s Notes

This might be my favorite soup of all time. It’s hearty, warming, delicious, healthy, and just the right amount of spicey. The coconut milk and roasted squash make it creamy, and the toppings add freshness to the dish. There is seriously NO better combination on a cold evening or after a long day. It’s pure comfort food (but the healthy kind!). Since this soup is vegan, gluten free, and refined sugar free, it’s also a crowd pleaser for group dinners. Try serving it with some naan bread or a crusty bread for dipping. Don’t forget to make a big batch so you can eat it all week long! Just add more water, some nut milk or coconut milk when reheating in order to thin it back out a bit.