• 1 cup soaked red lentils (soak for 12 hours, then drain and rinse)
  • 1 small-medium butternut squash, seeded, leave unpeeled, cut up, we will puree it so no need to cut precisely
  • 1 yellow onion chopped
  • 2 carrots chopped
  • 1½ Tbsp cumin
  • 3 tsp fresh ginger root
  • 1 Tbsp fenugreek seeds
  • 1 1/2 Tbsp black mustard seeds
  • 1 Tbsp coriander (ground seeds, or powder)
  • 3 curry leaves (can omit if you don’t have) or you can add 1 Tbsp curry powder black pepper to taste
  • 2 tsp turmeric
  • 2 Tbsp ghee or avocado, grapeseed, or refined coconut oil
  • 4 cups vegetable or chicken broth
  • ¼ cup parsley, chopped as garnish
  • sea salt and pepper to taste


  1. In a frying pan heat ghee and sautee onions until translucent.
  2. Add spices to onions and sautee for 3 minutes and remove from heat
  3. In a large soup pot add drained lentils, chopped squash, chopped carrots, broth, and onion spice mixture and mix together.
  4. Heat on medium high until boiling, then reduce heat to medium and cook until squash is very tender.
  5. Mash with potato masher or puree in blender. You may have to blend in batches, be careful because it’s hot.
  6. Return to pot and serve warm with a parsley on top.

Bon Appetit!