Butternut Squash Velouté Soup with Turmeric

This butternut squash velouté is a simple and healthy vegan soup perfect to warm you up on a cold day. Prepared with blended pumpkin, red lentils and tasty spices, it will keep you full and provide lots of nutrients and antioxidants.

Butternut Squash Velouté Soup Recipe


Nutrition per serving
Net Carbs54.2 g19.7%
of which Sugars8.4 g9.4%
Fibers15.2 g54.1%
Fats17.9 g27.6%
of which Saturates3 g15.1%
of which Omega 30.2 g22.4%
Proteins21.7 g47.1%
Calcium153 mg15.3%
Vitamin A950 mcg135.7%
Vitamin C45 mg59.8%
Iron7.4 mg49.7%
Potassium1296 mg37%
Sodium270 mg11.7%
Cholesterol0 mg0%
Kcal465 23.2%
Macro split
  • net carbs 50%
  • sugars 8%
  • fats 16%
  • saturates 3%
  • proteins 20%
  • fibers 14%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
465 per serving

In just three simple steps you can prepare this easy butternut squash velouté, a hearty vegan and gluten-free soup recipe perfect to cheer you up on a cold day.

Loaded with precious nutrients from red lentils, turmeric, nuts, and seeds this pumpkin velouté soup is also incredibly healthy.

Butternut squash is a starchy vegetable rich in fibres and vitamins. In fact, a single serving of this soup provides over 200% of your recommended daily intake of vitamin A, which is essential for a healthy immune system, eyes, and skin.

Adding red lentils and turmeric not only gives velvety texture, spicy flavour, and deep yellow colour to this squash soup, but also a source of proteins, iron, and powerful antioxidants.

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Measuring System
For the Velouté
Extra Virgin Olive Oil1/2 tbsp
Garlic Clove1
Chillies1 tsp
Cinnamon1/2 tsp
Turmeric1 tsp
Butternut Squash350 g
Dried Red Lentils90 g
Vegetable Stock350 mL
Salt to taste
Black Pepper to taste
Lemon Juice1 tsp
To Garnish
Pumpkin Seeds25 g
Pistachios25 g
Fresh Coriander8 g
Desiccated Coconut1 tsp

Step 1

In a deep pan, sizzle the extra virgin olive oil with finely chopped onions until they are soft and translucent.

Stir in crushed garlic, hot chilli flakes, cinnamon, and turmeric and sizzle for a minute or until the garlic is fragrant.

Then, add diced butternut squash and dried red lentils. Cook them for 5 minutes.

butternut squash soup ingredients in a pot

Step 2

Pour in the vegetable stock, cover, and bring to the boil.

Simmer for 20 minutes until the squash is soft and lentils are cooked through.

Season with salt and pepper according to taste.

butternut squash soup cooking in a pot

Step 3

Remove the pan from the heat and add freshly squeezed lemon juice.

Blend the pumpkin soup with an immersion blender or in a food processor.

Garnish each serving with toasted pumpkin seeds, chopped pistachios and coriander, and coconut flakes.

Enjoy your vegan butternut squash velouté with steamed rice or with this fragrant garlic bread!

butternut squash veloute soup in a bowl


  • Add a splash of coconut milk for a richer velouté soup recipe.

  • You can prepare this butternut squash soup also with sweet potatoes: add a serving of 100g per portion or substitute for half of the squash.

  • To top up this vegan soup with healthy nutrients, add a tablespoon of nutritional yeast per serving.