Liat’s Curried Lentil and Butternut Squash Soup

Share on facebook
Share on twitter
Share on pinterest
Share on email

This Community Recipe is Liat’s Curried Lentil and Butternut Squash Soup. This warmly spiced, sweet and savoury soup is full of texture and plant-based protein. Serve with fresh bread, baked potato or a rice salad. 

Community Recipes is a recurring feature where we share your vegan recipes on the Jewish Food Hero blog. If you want to share a recipe in this series, pitch us your idea here. This series is all about sharing healthy plant-based and vegan recipes. We are creating a positive community around food and sharing.

All about Liat Buckman

Liat is a food blogger, yoga instructor, healthy food fanatic, and above all, a mother and wife. She loves healthy eating and living and what it does to our minds/bodies/souls. Her passion is helping others find this same healthy mind/body/soul through fitness and nutrition.

Liat was born and raised in Cleveland, Ohio and made aliyah just after high school. She currently lives in Israel, with her husband and two daughters. Liat loves to study, and has two degrees from Bar Ilan University. She is also currently pursuing a B.Sc in nutritional sciences/dietetics while teaching yoga from her home studio.

Before becoming certified as a yoga instructor and personal trainer, Liat worked in marketing and was a teacher. But after having children, she realised her true passion had always been health and fitness, so decided to make a career change.

Finding healthy food in Israel

When Liat went on aliyah, she was expecting to walk into a Trader Joe’s equivalent to find all her healthy food needs, but quickly realized there was no such equivalent. She’s spent the last 10+ years finding all the best health food products and food around the country. 

She started her blog,  “Fresh Sabra”, to help other “sabra” health fanatics navigate the health food product scene in Israel. Liat now describes herself as the happiest she has ever been in her career! She studies during the day, teaches yoga at night and blogs for Fresh Sabra everywhere in between! This busy schedule is obviously working well for Liat! 

My happiest place is when I can create something that can fuel and nourish the body all while bringing people together. Love showing people how yummy and satisfying healthy eating can be 

Be sure to check out Fresh Sabra:

How was Liat’s Curried Lentil and Butternut Squash Soup recipe created?

Liat’s goal in the kitchen is to please her whole family. Her oldest daughter is a picky eater (who can relate?). As a result, getting an array of colors, spices and food groups in one dish that she will agree to eat and enjoy is a challenge! This guides Liat’s recipe development. Liat has recently gotten into Indian spices and curries, and her daughter loves both lentils and butternut squash. So that’s where this recipe came from! Needless to say, the kid devours it every time – so it has the seal of approval of a tough critic! 

Essential Ingredients for Liat’s Curried Lentil and Butternut Squash Soup

Red Lentils

Coconut Cream


Cardamon Pods

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Liat’s Curried Lentil and Butternut Squash Soup

  • Author: Liat Buckman
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: Serves 4-6
  • Category: Soup


1 tbsp coconut oil

1 large onion, diced

2 garlic cloves, minced

1 medium butternut squash, peeled and cubed

1 ½ tsp cumin

1 ½ tsp turmeric

¼ tsp cinnamon

2 cardamom pods

2 tsp salt

½ tsp black pepper

3 tbsp tomato paste

1 (400 gram) can coconut cream

4 cups vegetable broth, or water

1 ½ cups raw red lentils, pre-rinsed

Optional extras:

¼ tsp. red chili flakes

Squeeze of lemon


  1. Heat a large pot with oil and add the onion, garlic, and butternut squash. Allow the onions to sweat and the butternut squash to soften, around 6-8 minutes 

  2. Add all the spices and stir to coat the onions and squash.

  3. Add the tomato paste, and allow to cook for an additional 1-2 minutes. Then add the coconut cream and broth/water. Bring to a boil 

  4. Add the lentils, and reduce heat to medium. Cover partially, leaving some of the pot exposed to steam, and simmer for 20-30 minutes until lentils have cooked through. 

  5. At this point you can either serve and enjoy, or blend the soup with an immersion blender if you prefer a smoother texture. 

  6. Top with red chili flakes or cayenne pepper if you like, and a squeeze of lemon to brighten the flavors.

Keywords: soup, butternut squash, curried soup, Indian spices, lentil, vegan

Recipe variations for Liat’s Curried Lentil and Butternut Squash Soup

This well-rounded, hearty soup is perfect just as it is. But you can mix it up too!

  • Put a handful of fresh spinach leaves on top of a steaming bowl, and stir through to wilt
  • Serve chunky for texture, or blend smooth – particularly handy for pleasing fussy kids
  • Sprinkle with seeds and croutons to add crunch
  • Drizzle vegan yoghurt on top for a cool creamy finish

If you want to make this lower fat, omit the coconut oil and coconut cream. You can also omit the coconut oil and then reduce the amount of coconut cream.

More Community Recipes

Sometimes we all need a little inspiration to mix up our regular recipe rotation. Our Community Recipes feature is for just that – to share our favorites and hear from a variety of people in our community.  Since you’ve read Liat’s, do you feel inspired to share your own recipe? Don’t forget to get in touch to share your vegan recipe too!

Check out these other recipes from our community:



2 Responses

Leave a Reply

Your email address will not be published.

Recipe rating

Ready to receive Jewish Food Hero goodness?


* indicates required
%d bloggers like this: