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Lunch recipe · from the recipe book

Silky Butternut Apple Soup with Coconut

A velvety, gently spiced squash soup with a hint of apple sweetness, coconut richness and crunchy toasted pepitas on top.

Silky Butternut Apple Soup with Coconut

Ingredients

  • 1½ tbsp20 gOlive oil
  • 1½ medium160 gYellow onionchopped
  • 2 medium120 gCarrotschopped
  • 3 cloves9 gGarlicminced
  • 1½ tbsp grated10 gFresh gingergrated
  • 8½ cups cubed1,200 gButternut squash, peeledcut into 1-inch cubes
  • 1 medium180 gApplechopped
  • ½ cup100 gRed lentils, dryrinsed
  • 1 tsp2 gGround cumin
  • ½ tsp1 gGround cinnamon
  • ¼ tsp0.5 gGround nutmeg
  • 4⅔ cups1,100 gWater
  • 1 tsp6 gSalt
  • ½ tsp1 gBlack pepper
  • ½ cup120 gCoconut milk, cannedstirred
  • 1 tbsp15 gLemon juice
  • ¼ cup30 gPumpkin seeds (pepitas)

Steps

  1. Toast the pumpkin seeds in a dry large pot over medium heat for 3 to 4 minutes until they pop and smell nutty, then tip them into a bowl and set aside.
  2. Heat the olive oil in the same pot over medium heat. Add the onion and carrot and cook for 6 to 8 minutes until soft.
  3. Stir in the garlic, ginger, cumin, cinnamon and nutmeg and cook for 1 minute until fragrant.
  4. Add the butternut, apple, red lentils, water, salt and black pepper. Bring to a boil, then cover and simmer for 25 to 30 minutes until the squash is very tender and the lentils have broken down.
  5. Take the pot off the heat and blend with an immersion blender until completely silky, or blend in batches in a countertop blender with the lid vented.
  6. Stir in the coconut milk and lemon juice and warm through gently; add a splash of water if it's too thick.
  7. Ladle into bowls and top with the toasted pumpkin seeds.

Allergens: none of the nine major allergens in the ingredients as written.

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Saved in the Every Helping recipe book on October 19, 2026.

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