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Butternut Squash Curry Lentil Soup | The Shelf Life

This warming soup is perfect for fall and makes use of seasonal and bulk ingredients! Plus it's only about $3 a serving!

Vegan, oil and gluten-free

Serves 4


  • 4 cups butternut or honeynut squash (could also substitute yams/ sweet potatoes), cubed

  • 1 cup dry red lentils

  • ½ cup coconut milk

  • 1 large yellow onion, chopped

  • 2 cloves garlic, minced

  • 4.5 cups water

  • 2-3 tsp curry powder

  • 1 tsp turmeric

  • 2-3 cracks black pepper

  • Salt to taste

Toppings (optional):

  • Cilantro or red pepper flakes to taste


  1. Sauté onion, garlic, and spices with a few tablespoons of water until soft and translucent.

  2. Add water and bring to a boil.

  3. Cut squash into cubes. Discard seeds.

  4. Add squash and lentils.

  5. Let simmer with the  lid on the pot for 20-30 minutes, stirring occasionally, until squash starts to break down.

  6. Once done, stir in coconut milk and mash up the squash slightly and stir until everything is mostly broken down. You could also blend this to make it super smooth. Serve with bread or rice for a filling fall meal!

Emma Smith is the face behind the vegan food account on Instagram,  @the_shelf_life. Smith is a student at Cornell University studying a mix of Environmental and Sustainability Sciences, Communications, and Nutritional Sciences in the class of 2022 . She is passionate about the environment, sustainability, ethics and justice, and plant-based cooking.