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Gingery Red Lentil Butternut Soup

By: lark

Category: Soups and Stews

Spicy ginger and sweet butternut squash pair perfectly in this nourishing and comforting soup. Cook it on the stove or use a slow cooker, whichever fits your busy schedule.

  • Recipe
  • My Notes
  • Nutrition Facts
  • Ratings & Comments (30)


4 cups no-salt-added or low sodium vegetable stock
12 ounces butternut squash, chopped
10 ounces frozen, chopped spinach
1 1/2 cups no-salt-added diced tomatoes (or 4 fresh tomatoes, diced)
3/4 cup dried red lentils
1 small onion, chopped or 1 tablespoon minced dry onion
2 teaspoons grated ginger, or more to taste
1 teaspoon ground cumin
1 teaspoon Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste
1 1/2 cups cooked white beans or 1 (15 ounce) can, no-salt-added or low sodium white beans, drained


Put all ingredients except white beans in a pot on the stove top or in a slow cooker. Simmer until lentils are tender, about 1 hour on the stove or 8 hours in slow cooker on low.

Add white beans and cook an additional 10 minutes.

Note: If you would like this more soupy, decrease the red lentils to 1/2 cup.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 4

Per Serving:

Calories 244
Protein 16 g
Carbohydrates 46 g
Sugars 7 g
Total Fat 1.6 g
Saturated Fat 0.2 g
Cholesterol 0 mg
Sodium 131 mg
Fiber 16.7 g
Beta-Carotene 9145 ug
Vitamin C 49 mg
Calcium 199 mg
Iron 6.2 mg
Folate 353 ug
Magnesium 167 mg
Potassium 1323 mg
Zinc 2.7 mg
Selenium 8.5 ug

My Rating: 
(click on a star to select your rating)


11/24/2007 12:50 AM

Rated this recipe:

This is a wonderful soup to eat on a cold winters night. I make it in my slow cooker and it tastes divine cooked this way. This is my favourite ETL recipe by a country mile.



04/15/2009 11:32 AM

Rated this recipe:

I will make this tonight! I have all ingredients in the house. It looks wonderful.


06/22/2012 01:49 PM

Rated this recipe:

Really great soup, although I don't know where one can buy frozen pureed butternut squash. I baked and pureed my own and the soup was great!


12/17/2012 06:09 PM

Rated this recipe: (no rating)

I made this in the slow cooker yesterday ... it's a delicious, comfy end to this rainy and cold December day ... it definitely tastes better on day 2 ... one for the recipe book ... (ps: I roasted a butternut squash that was just under 2#s ... after roasting, I had just about what's called for in this recipe ... I pureed 3/4 of the roasted cubed squash in the Vitamix and added both to the other ingredients.)
This comment was last edited on 12/17/2012 06:19 PM


01/15/2013 10:24 PM

Rated this recipe:

I just made this soup today and it is delicious! I had to adjust the recipe a little because I didn't have any all purpose seasoning or canned tomatoes. I used my best guess on the seasoning and a handful of cherry tomatoes diced. I also baked the squash before spooning it out of the skins and into the cooking lentils, etc. It has an interesting blend of flavors. I think it will be a favorite!


01/16/2013 07:34 PM

Rated this recipe: (no rating)

Hi thanks for trying my recipe...I can buy boxes of frozen pureed butternut squash at my grocery store...the boxes are 10-12 oz..I can also buy cubed squash so I use that sometimes too. So if you use fresh squash 12oz is a good amount. Pre cooked or raw is fine, either way will work.


01/26/2014 05:54 PM

Rated this recipe:

Thank you for this wonderful recipe. I am very new to ETL and this was my first soup recipe, My husband and I raved about the flavor, Can't wait for tomorrow for leftovers!


02/12/2014 12:31 PM

Rated this recipe: (no rating)

trackristen, I don't see where purreed butternut squash is required, it says chopped butternut squash, which you can get at Trader Joe's in the refrigerated veggie section. It will cut the prep time considerably!


02/12/2014 01:01 PM

Rated this recipe: (no rating)

smiley082862, at one time that was an ingredient...the above recipe instructions appear to have changed...for that reason, I deleted my rating
This comment was last edited on 02/12/2014 01:03 PM


02/12/2014 01:46 PM

Rated this recipe: (no rating)

I'm just wondering about the picture. The large white pieces look like onions? But there is no mention of onions, other than minced, dried.


02/12/2014 11:29 PM

Rated this recipe:

I used sweet potato instead of squash, mushrooms instead of tomato and fresh chopped Supergreens (from Costco) instead of frozen spinach. Chopped everything into small pieces to speed cooking time. Oh, I used a fresh onion chopped in large sections (saw that in the pic too T.Knight) instead of the minced, dried. It took less than an hour total and was super delicious! I'll definitely make this again.


02/14/2014 01:24 PM

Rated this recipe: (no rating)

YUM!!! It was fantastic!!!


02/15/2014 12:06 PM

Rated this recipe:

I used this soup recipe to make a delicious goulash. Too many soups lately, we wanted something thicker. I wanted only one starchy item so left out the beans and red lentils. I baked the squash ahead of time, peeled it, cut it. The cumin and ginger are a great combination. Makes a great stir fry when you leave out the soup stock.


02/17/2014 12:57 PM

Rated this recipe: (no rating)

This is fantastic. I put in a chopped onion and cooked everything but the spinach in my pressure cooker. (18 min) Be sure to soak the white beans.


02/20/2014 01:42 AM

Rated this recipe:

I used a leek instead of dried onion, fresh spinach instead of frozen, It is deliciously simple.


03/01/2014 05:41 PM

Rated this recipe: (no rating)

I made a lot of substitutions on this one so try anything. I used acorn squash, just chopped it up and threw it in the mix when I started the soup. I didn't have the dried onions so I used a small whole onion, chopped. I used black lentils instead of red and when I got ready to put in the white beans I didn't have any so I used a can of spicy chili beans and instead of frozen spinach I used fresh. It turned out great, my husband, a squash hater even liked it and went back for seconds.

Elaine Garces

10/20/2014 10:30 PM

Rated this recipe:

Very good stew (or soup). My husband really liked this. Instead of Spike I used Costco brand no salt seasoning - it's excellent. I doubled all the spices. Took 3.5 hours with my slow cooker - I chopped the butternut squash into half-inch cubes. This recipe does have a nice multi-layer or complexity to it. Thank you


10/20/2015 04:47 PM

Rated this recipe:

I just chopped the squash skin-on an added it to the pot on the stove. It was soft and delicious. Also, fresh spinach worked well. I didn't have cumin, so i substituted Ground Corriander. This is one of my favorite ETL recipes.


11/15/2016 09:47 AM

Rated this recipe:

This was DELICIOUS! I just finished the last of it for breakfast. Will definitely make again!


03/20/2017 11:44 AM

Rated this recipe: (no rating)

I asm Just begining my Journey here and this is the first recipe I have made and was blown away on just how good this was. Awsome

This comment was last edited on 03/20/2017 11:44 AM


04/10/2017 09:49 PM

Rated this recipe:

Instant Pot:  put all ingredients except the white beans into the instant pot.   8 minutes, beans setting, keep warm feature off,  natural pressure release for a few minutes, then quick release..  then stir in the white beans.  This was excellent, made it today, added 1 leaf kale chopped small to each bowl.  Yummm!


10/25/2017 09:56 PM

Rated this recipe:

This recipe was OK.  It wasn't great, but I could eat it.


11/28/2017 04:34 PM

Rated this recipe:

Most delicious!  I think it actually makes 5-6 servings.  My tweaks:  I put in a whole peeled butternut squash, chopped in chunks, added about a quarter head or so of chopped (bite size pieces) cabbage, put in about 8 big chopped (bite size pieces) crimini mushrooms, tossed in some chopped fresh fennel bulb, and added about a half a chopped onion.  In terms of spices, I put in more of everything, plus added some Penzey's Maharajah curry powder, black pepper, and a teaspoon of Matouk's flambeau sauce.   

julietarnvtn replies:

12/19/2017 11:30 AM

Rated this recipe:

Those additions sound delicious! Will try some next time I make this. 


12/19/2017 11:29 AM

Rated this recipe:

Delicious! I did modify it a bit: First fried 1 and a half chopped onion and chopped baby bella mushrooms. I doubled the portions of everything, and didn't add the white beans.   It's light yet satisfying!


This comment was last edited on 12/19/2017 11:31 AM


11/01/2018 02:37 AM

Rated this recipe:

This was easy and fast to make.  I used fresh spinach and next time I would use more ginger.  



08/05/2019 12:52 PM

Rated this recipe:

This is a very tasty, hearty soup.  I made the navy beans for this in my instant pot in an hour. I added a little extra ginger and it was a bit much. I think the recipe had the right amount for my tastes.


12/19/2019 07:55 PM

Rated this recipe:

This soup was excellent.  Quick and easy to make. My kind of recipe. I didn't have to do any chopping. Used frozen spinach and butternut squash.  One can of diced tomatoes. Increased the amount of Mrs Dash seasoning, ran out of minced onions so added onion powder. Added only 1/2 cup of lentils. Did not add beans as soup would have been too thick. Cooked on stove top.


12/30/2019 02:27 PM

Rated this recipe:

I made this soup day before yesterday and we loved it.  It lives up to the Quick & Easy billing: I had everything in the pot with the heat on, ready to cook in less than 15 minutes.  It's very hearty and filling, and all three generations of my family gave all their thumbs up.   Please note, though, that I used diced sweet potato instead of squash - we're not squash lovers around here - and I used chopped kale instead of spinach.  I highly recommend this recipe.  I would give it 5 stars, but I'm not seeing that option.

This comment was last edited on 12/30/2019 02:28 PM


12/28/2021 01:57 PM

Rated this recipe:

Very easy to make.  Tasted great.  I used frozen butternut squash leftover from thanksgiving and fresh baby spinach.  


07/26/2022 09:15 AM

Rated this recipe:

Loved it!  It took no time at all to put together. This is going to be a go to recipe when I need to put something together quickly.