Spicy Squash Soup (Vegan, Gluten Free, High Protein)

So it’s officially soup season a.k.a. my favourite time of year! I’m that person who will happily eat soup throughout the summer but once autumn hits, its socially acceptable and I can happily eat it seven days a week.


The only problem with soup from a nutritional standpoint is that it’s usually low in protein and often full of cream so I try to add a protein boost to each batch whilst foregoing the dairy.

This soup is pretty festive as we’re coming close to halloween and squash varieties are in season. Feel free to change up the ingredients but I’m pretty happy with the way this is myself!

Spicy Squash Soup Serves 2


  • 400g peeled butternut squash (to make it easier to peel prick the squash all over with a knife and microwave for 4-5 minutes. Allow to cool before peeling)
  • 70g red split lentils
  • Medium onion (chopped)
  • 1 carrot (diced)
  • 1 garlic clove (crushed)
  • 1.5 tsp red curry paste
  • 1 tsp ground coriander
  • .5 tsp chilli flakes
  • 800-900ml vegetable stock


  1. Sweat the onions on a medium heat in a little bit of water. add the garlic after 3 minutes. Cook for a further two minutes adding more water when necessary.
  2. Add the squash and carrot to the pot along with the curry pasta and seasonings. Cook for one unite before adding in the lentils.
  3. Add in the stock. Add less if you prefer a thicker soup.
  4. Bring to the boil and reduce to a simmer for 30 minutes.
  5. Use a stick blender (or transfer to a blender) and blitz until smooth.
  6. Reheat if required and serve topped with a small sprinkling of chilli flakes along with a chunky slice of sourdough.

I hope this soup keeps you warm as the weather gets colder.

Until next time,

Lauren x



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