• Skip to main content
  • Skip to primary sidebar
Food Trails
menu icon
go to homepage
search icon
Homepage link
  • Home
  • About
  • Contact
  • Instant Pot Recipes
  • Recipe Index
  • Privacy Policy
  • vegan recipes
  • Gluten Free
×
Home » All Recipes » Instant Pot Butternut Squash and Red Lentils Soup

Instant Pot Butternut Squash and Red Lentils Soup

Jan 5, 2019 | Last Updated: Jan 21, 2023 | by Swati

19 shares
Jump to Recipe Print Recipe

Instant Pot Butternut Squash and Red Lentils Soup recipe with anti inflammatory ingredients | How to make warm and comforting soup with the goodness of Butternut Squash, Tomatoes and Red Lentils in Instant Pot

This Butternut Squash and Tomato soup with Red lentils(Dhuli Masoor Dal) is healthy nutritious and is ready in under 15 minutes, in Instant Pot or any pressure cooker.

Winters are the time when all you need is something warm, comforting and immunity boasting. And there is nothing comforting than a bowl of soup with garlic bread on the side. I try to make wholesome soups for dinner, kind of one bowl meals as these are one of the best ways for me to sneak in multiple veggies in one bowl for my kids.

InstantPot-Butternut-Squash-and-Red Lentil-Soup

About the Recipe

This Instant Pot Butternut Squash and Red Lentil soup has the goodness of Butternut Squash, tomatoes, ginger and garlic. Flavored with spices like Indian garam masala, turmeric for immunity against colds and infections and protein-rich Red lentils!! The soup is also helpful for healing when you are recovering from any sickness or cold and cough or fever.

Red Lentils add so much flavor and structure to the soup. Pureeing the soup makes it creamy without adding any dairy like cream or milk. Butternut Squash makes it extra creamy and gives it a hint of sweetness and tomatoes add to the tanginess in soup.

Benefits of Butternut Squash, Tomatoes and Red Lentils

Butternut squash is sweet flavored like pumpkin and is a great source of omega 3s and beta-carotene. It’s also an excellent source of various vitamins like vitamin A, C & B-6 and minerals such as manganese, copper, potassium and folate.

Health benefits of tomato are known to all. A rich source of lycopene, carotenoids and anti-oxidants. Red Lentils are a great source of protein, especially for the vegetarians and vegans.

Red Lentils include improved digestion, healthy heart functioning, helps in weight loss and is good for a healthy nervous system.

Enjoy the simple and easy soup recipe with these highly nutritious ingredients.

Reasons to make this creamy Butternut Squash and Lentils soups in Instant Pot

  • It is a one pot recipe. Suitable for Vegans, those on Gluten-free diets.
  • It contains very less oil, just a tsp.
  • Loaded with health friendly ingredients. Protein rich lentils, antioxidant and anti-inflammatory properties laden vegetables, herbs and spices.
  • It is filling and nourishing.
  • Feeds your whole family
  • Freezes well for about a month and can be cooked for meal planning.

Advantages of Cooking in Instant Pot

Instant Pot is a wonderful kitchen gadget which is of great use when it comes to fuss-free one pot cooking.

I love using my Instant Pot Ultra for making dal, soups, pasta, rice/pilaf, proofing pizza dough and many more ways..

Do you know you can ferment your Dosa/Idli batter in Instant Pot and also use it to make rich and creamy Yogurt

Usually stove top cooking we need to keep a check on the no. of whistles. While cooking in IP simply set the timer and do your other work.

Then there is no spilling of dal water on counter, which is a common problem with pressure cooker.

We can cook two things together in with Pot in Pot(PIP) method, using stackable container for Instant pot. Will cover the PIP method of how I make Dal and Rice or Dal and subzi for the meal together.

Instant Pot Recipes from the blog that I love to make

Mix Vegetable Pulao, One Pot Creamy Spinach Pasta, Gajar Ka Halwa, Whole Wheat Pizza(Instant Pot Proofed Dough)

and for many more Instant Pot recipes .. CLICK HERE

Ingredients to make Instant Pot Butternut Squash and Red Lentil Soup

Vegetables/Produce-Butternut Squash or any Squash variety. You can also use soft Pumpkin cubes. Fresh Tomatoes, Ginger, Garlic and Red Onion. Chop the vegetables finely, it is easy to cook and puree.

Spices- To add flavour and make it more appetizing. Bay Leaf, Garam Masala/Curry Powder, Turmeric Powder, Cumin Powder, Red Chilli Powder or Cayenne Powder, Salt as per taste. Freshly grind Black Pepper powder while serving the soup.

Others- Oil, Vegetable Stock or Water.

Pro Tips to relish this delicious creamy soup

  • Adding some grated cheese or some greek yogurt(diary/vegan) on the top will add up to the creaminess and taste of the soup, especially for the kids.
  • Add some pasta/macaroni to it to make more filling but trust me the soup is in itself quite filling.
  • You can use this soup as pasta sauce to make your favorite pasta. Do adjust the liquid content to keep it sauce like consistency.
  • I use fresh tomatoes to make the soup, you can use canned tomato puree or canned diced tomatoes.
  • I buy diced butternut squash from store to avoid peeling and cutting and it is easier and quicker to use in recipes.
  • Also, I usually blend the soup to a creamy consistency, you can leave chunks of tomato and butternut for a kind of chunky soup to have it with rice/quinoa or millets.
  • This comforting bowl of goodness can be enjoyed with garlic bread or some steamed rice on the side. For Gluten-free option use Gluten-free bread.

Storing the leftovers

Refrigerate the leftovers in an air tight container. Reheat in microwave ( 1-2 mins HIGH) or on stovetop in a pan till it boils. IF the soup becomes thick, add some water(optional).

Freeze it in portions for upto a month. Thaw and reheat the portions as required. Avoid freezing again thawed soup.

Can we make this Butternut Squash and Lentil Soup in Stovetop-Pressure Cooker

You can make this creamy rich soup with butternut squash and lentils in stove-top pressure cooker as well. It is a one pot recipe. Check the details in recipe card.

Stepwise pics to make Instant Pot Butternut Squash Soup

Soak Dal/Red Lentils
Soak Dal
Chop Onions, Ginger and Garlic
Chop Onions, Ginger and Garlic
Chop Tomatoes
Chop Tomatoes
Switch on the IP and add heat oil. Add ginger and garlic. Sauté till it starts turning light brown
Switch on the IP and add heat oil. Add ginger and garlic. Sauté till it starts turning light brown
Add onions and Sauté till it starts turning translucent
Add onions and Saute till it starts turning translucent
Add squash cubes
Add squash cubes
Add tomatoes and soaked lentils
Now add tomatoes and soaked lentils
Add water and spices
Add water and spices
Set the Pressure Cook Mode on to 5 mins.
Set the Pressure Cook Mode on to 5 mins.
Cooked Soup
Cooked Soup
Ingredients- Tomatoes, Butternut Squash, Lentils, Onion, Ginger and Garlic
Blend to creamy consistency/or keep the chunks. Take out the bay leaf while blending the soup
Creamy Gluten-free, Vegan Butternut Squash and Lentil Soup in Instant Pot

More filling, healthy soup recipes from the blog

Tomato and Moong Lentils Soup recipe

Tibetan Thukpa, Beetroot, Carrot and Tomato Soup(Instant Pot recipe), Lemon Coriander and Amla Soup, Vegetable Nachos Soup(Instant Pot Recipe), Chickpeas and Couscous soup and many more find here.. SOUPS

Recipe Card for Instant Pot Butternut Squash and Red Lentil Soup

InstantPot Butternut Squash and Red Lentils Soup

Instant Pot Butternut Squash and Tomato Soup with Red Lentils

Swati
A creamy, healthy, nutritious Butternut Squash and Tomato and Red Lentils soup  made in Instant Pot, with just the right ingredients like ginger, garlic, turmeric for chilly winters evenings
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Appetizer, Dinner
Servings 4

Ingredients
  

  • 1 Cup Butternut Squash
  • 4-5 Tomatoes Finely chopped
  • 1/2 Cup Red Lentils
  • 1/2 Cup Finely Chopped Red Onions
  • 2-3 Garlic Cloves
  • 1-2" Stick/piece Ginger
  • 1/2 tsp Garam Masala or Curry Powder
  • 1/4 tsp Red Pepper Powder/Cayenne Pepper or as required
  • 1/4 tsp Black Pepper or as required
  • 1/2 tsp Cumin Powder optional
  • 1 Bay Leaf
  • 1-2 tsp Olive Oil
  • Salt to taste

Instructions
 

  • Wash and soak red lentils in water for 10 minutes. Finely chop ginger and garlic. chop tomatoes and onions if sing whole onion. Add only half of it.
  • Switch on the Instant Pot in saute mode. Set the timer for 5 mins. to medium heat. 
  • Add oil when it is hot enough, add finely chopped ginger and garlic and saute till the raw smell of garlic goes away.
  • Add finely chopped onions and saute till light pink.
  • Add chopped tomatoes, cubed butternut squash and soaked red lentils.
  • Add the spices(garam masala/curry masala, turmeric powder, red chilli powder, cumin powder) and salt.
  • Add water. I added around 2-3 cups of water initially, then can add more water as per required consistency of soup.
  • Cancel the saute mode, and switch to pressure cook mode. Cover the lid and seal. Pressure cook on high for 5 minutes. 
  • After 5 minutes, do a quick release, open the lid and blend the soup with the immersion blender or in batches in a regular blender until creamy and smooth. 
  • Serve the hot soup with garnished with cheese/ nuts of choice with some garlic bread or steamed rice or on it's own.

Notes

You can add some cheese or cream while blending the soup to make it more creamy and cheesy.
Add some fun to soup for kids, serve the soup with some goldfish crackers for the crunch factor in the soup.
To make the soup in the pressure cooker, add all the ingredients as per the recipe and cook the soup till 2-3 whistles. Blend the soup with immersion blender or in batches in a regular blender and serve hot.
Keyword Butternut Squash, Gluten-free, Instant Pot Soup, One Pot Meals, Red Lentils
Did you try the recipe..Share @foodtrails25 or tag me #foodtrails25!
Tried this recipe?Share @foodtrails25 or tag me #foodtrails25!

Hope you like my version of this Butternut Squash, Tomato Soup with Red Lentils. It is perfect for the time when you need something that is easy and simple to make with all the right healthy ingredients. Do make this comforting bowl of goodness and give me your feedback.

Sending my Butternut Squash, Tomato Soup with Red Lentil to Angie's Friday Fiesta#257 where this week's co-hosts are Suzanne @ Frugal Hausfraualupinthekitchen and Kat @ Kat’s 9 Lives

Also, whenever you try the recipe, I will love to hear/share your feedback or any queries in the comment section below. I will try to answer your queries as soon as possible.

A small request, please rate the recipe as per your experience or feedback. Your feedback and ratings help my site in more google visibility and higher google ratings.

Say Hello!! and visit my social media accounts.. FB, Pinterest, Instagram, Twitter and You-Tube.

If you like my work, then add you mail id in the box below and HIT the SUBSCRIBE button to get notifications on new posts and share the blog with your loved ones.

Thanks for stopping by!! Keep coming back!!

Swati

Like this:

Like Loading...

Related

19 shares

This post may contain affiliate links to the products/ingredients. I may earn some commission if you make some purchase. The products and resources are that I believe in and this will not affect your price.

Reader Interactions

Comments

  1. chefmireille

    February 28, 2019 at 9:38 am

    what a healthy and delicious soup. I am yet to get an instant pot but it sure does make easy recipes like this come together so quickly.

    Loading...
    Reply
  2. Suma Gandlur

    January 31, 2019 at 4:39 pm

    A filling and comforting soup, perfect for the winter weather.

    Loading...
    Reply
  3. Sandhya Ramakrishnan

    January 29, 2019 at 10:02 am

    This soup has everything I like. Tomato, butternut squash and lentils are my favorite and I make soup separately with them. This is a great recipe to use all 3 in one.

    Loading...
    Reply
  4. Srivalli Jetti

    January 21, 2019 at 8:04 am

    Excellent soup and so perfect for the season!..

    Loading...
    Reply
  5. Pavani

    January 17, 2019 at 5:40 pm

    Wow, that is a hearty and delicious looking soup. Love the combination of butternut squash and tomato in there. Using Instant pot to make the soup sounds very convenient.

    Loading...
    Reply
  6. srividhya

    January 16, 2019 at 12:29 pm

    I hope you received my previous comment. This is a great soup with seasonal veggies. Love love instant pot. 🙂

    Loading...
    Reply
  7. srividhya

    January 16, 2019 at 12:27 pm

    Yummy soup with seasonal veggies and dal. Instant pot definitely makes cooking easy. Great share.

    Loading...
    Reply
  8. gayathriraani

    January 11, 2019 at 7:31 pm

    That is a wonderful hearty bowl of soup. With the dal.and squash it has turned out so creamy..

    Loading...
    Reply
  9. harini

    January 09, 2019 at 6:08 pm

    Wow! Perfect soup for the wintry weather around our neck of the woods. Love the combo of butternut squash and tomato.

    Loading...
    Reply
  10. ParsiCuisine.com

    January 08, 2019 at 10:04 pm

    This is such a boon for soup lovers. Nice recipe to have around. Thanks for posting on fiesta friday.

    Loading...
    Reply
  11. Priya Suresh

    January 07, 2019 at 10:58 am

    Soup looks just prefect to ourself warm and comforting.. Hearty soup there.

    Loading...
    Reply
  12. Priya Suresh

    January 07, 2019 at 10:55 am

    Such a comforting bowl of soup, those bowls looks hearty, healthy and pleasant to please ourself while the weather is too down.

    Loading...
    Reply
  13. Priya Suresh

    January 07, 2019 at 10:53 am

    Omg, those bowls of soup looks absolutely delicious, comforting and definitely a hearty soup to keep ourself comforting while the weather is too down.

    Loading...
    Reply
  14. Vaishali Sabnani

    January 06, 2019 at 10:16 am

    Soup with lentils and squash ? Reminds me of the daal that I make with these two :)) interesting and wholesome soup .

    Loading...
    Reply
  15. Varada

    January 05, 2019 at 8:58 am

    The soup looks very creamy. Red lentils must have added a lot of flavor. Lovely color too.

    Loading...
    Reply
  16. Kat

    January 05, 2019 at 5:14 am

    I love butternut squash soup, but I have never added lentils to the soup! This looks so tasty! Thanks for sharing at Fiesta Friday!

    Loading...
    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Swati Malik

A passionate foodie, food blogger.. blogging about my food experiences, and food stories.. Love to click pics and cook for my loved ones. Aham Bhramasmi!!

More about me

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • YouTube

Browse Categories

  • Air Fryer Recipes
  • Appetizers and Starters
  • Baking
  • Breads and Pastries
  • Breakfast
  • Brownies
  • Cakes and Muffins
  • Cheesecakes
  • Chilled Desserts
  • Cold Beverages(Dairy+Plant Based)
  • Condiments
  • Cookies and Crackers
  • Dal and Curries
  • Desserts
  • Dips, Jam, Chutneys and Sauces
  • Drinks and Beverages
  • Easy Lunch/Dinner Ideas
  • Egg Free
  • Fall Delights
  • Fasting Food
  • Flatbreads
  • Fusion Food
  • Gluten Free
  • Healthy Food
  • Hot Drinks
  • Indian Festivals
  • Indian Street Food
  • Indo-Chinese
  • Ingredients used in preparing other food items
  • Instant Pot Recipes
  • Kids Friendly
  • Main Course
  • Monsoon Delights
  • No onion No garlic
  • Party Menu
  • Pasta Dishes
  • Pies, Crumbles, Cobbler,Crisps
  • Recipes
  • Restaurant Style Food
  • Rice Dishes
  • Roundups
  • Salads
  • Seasonal Delights
  • Smoothies and Fresh Juices
  • Snacks
  • Soups
  • Spring Delights
  • Summer Delights
  • Winter Delights
  • With Eggs
  • Wraps/ Rolls/Sandwiches

Shop at Amazon here

Reader's Favourites

  • Raw Papaya and Mango Salad | Vegan Thai Raw Papaya Salad with Mango
    Raw Papaya and Mango Salad | Vegan Thai Raw Papaya Salad with Mango
  • Thukpa Gyathuk
    Thukpa Gyathuk
  • Namkeen Jave
    Namkeen Jave
  • Creamy Mushroom and Sweet Corn Soup
    Creamy Mushroom and Sweet Corn Soup
  • Vegetables in Hot Garlic Sauce
    Vegetables in Hot Garlic Sauce
  • Cracked Wheat Porridge(Sweet Milk Dalia)
    Cracked Wheat Porridge(Sweet Milk Dalia)
  • Garlic and Spring Onion Noodles
    Garlic and Spring Onion Noodles
  • Moong dal Kosambari/Moong Dal Salad
    Moong dal Kosambari/Moong Dal Salad
  • Kadhai Masala Mix
    Kadhai Masala Mix
  • Chocolate Mascarpone Mousse
    Chocolate Mascarpone Mousse

Swati Malik

A passionate foodie, food blogger.. blogging about my food experiences, and food stories.. Love to click pics and cook for my loved ones. Aham Bhramasmi!!

More about me

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • YouTube

Footer

Links

  • Privacy Policy
  • Contact
  • About

Newsletter

x

Subscribe to our newsletter!

Get yummy recipes delivered straight to your inbox!

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • YouTube

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Copyright © 2025 Food Trails

19 shares
%d

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required