Curried carrot and squash soup in bowls with squash seeds on top

Seasonal - Fall / Soup

Curried Carrot and Squash Soup

6 Servings

Prep time: 15 minutes | Cook time: 1 hour

Diet Style


Tools You'll Need

  • Measuring Cups
  • Measuring Spoons
  • Cutting Board
  • Chef’s Knife
  • Large Mixing Bowl
  • Mesh Strainer
  • Large Pot
  • Immersion Blender or Food Processor


  • 1 cup red lentils
  • 3 tablespoons olive oil
  • 1 large onion, diced
  • 5 cloves garlic, minced
  • 4 carrots, diced
  • Sea salt and pepper to taste
  • 3 yellow squash, roughly chopped
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • 6 cups low-sodium vegetable stock
  • ½ lemon, juiced


  1. Fill a mixing bowl

    Fill a large mixing bowl with cold water.

  2. Soak

    Place lentils in a fine-mesh strainer and place strainer in the bowl so lentils are covered and let soak for 20–30 minutes.

  3. Heat olive oil

    While lentils are soaking, heat the olive oil in a large pot over medium heat.

  4. Cook onions

    Add the onions and stir to coat and cook until onions start to become translucent.

  5. Cook garlic

    Add garlic and cook for 1–2 minutes stirring constantly to avoid the garlic burning.

  6. Add additional ingredients

    Add the carrots and cook until starting to soften, about 3–4 minutes, season with salt and pepper. Add the squash, curry powder, and cumin. Stir to coat the vegetables.

  7. Simmer

    Pour in the vegetable stock. Bring to a boil, reduce the heat to a simmer, cover the pot, and cook for 30–40 minutes.

  8. Pureé

    Using an immersion blender, or food processor, pureé the soup.

  9. Add lentils and simmer

    Add in the lentils. Bring soup back to a boil and reduce to a simmer.

  10. Add lemon juice and simmer

    Add lemon juice and let the soup simmer for another 30 minutes until the lentils soften and soup thickens slightly. (If the soup is too thick add more vegetable stock or some water.)

  11. Taste and serve

    Taste and add salt and pepper as needed, and serve immediately.