Squash & Red Lentil Curry

Squash & Red Lentil Curry

10 Reviews
From: EatingWell Magazine, September/October 2015

This healthy red lentil curry recipe has a rich flavor and complexity that tastes like it takes hours to prepare. Butternut squash and coconut milk combine with the lentils to make a hearty vegetarian dish. Serve with brown rice or naan bread.

Ingredients 5 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 5 servings
Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons canola oil
  • 1½ cups diced onion
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 2 teaspoons curry powder or garam masala
  • 1 20-ounce package cubed peeled butternut squash (see Tip)
  • 1 cup red lentils
  • 1 cup chopped fresh tomato or one 15-ounce can diced tomatoes, drained
  • 1½ teaspoons salt
  • 4 cups water
  • 1 14-ounce can lite coconut milk
  • 5 lime wedges
  • Chopped fresh cilantro for garnish


  • Active

  • Ready In

  1. Heat oil in a large pot over medium-high heat. Add onion, garlic, ginger and curry powder (or garam masala); cook, stirring often, until the onion is starting to soften, 2 to 3 minutes. Add squash, lentils, tomato and salt; cook, stirring, for 1 minute. Add water. Cover and bring to a boil over high heat. Reduce heat to maintain a lively simmer; cook, covered, stirring occasionally, until the squash is tender and the lentils are mostly broken down, about 20 minutes.
  2. Stir in coconut milk and simmer until heated through, about 1 minute. Serve with lime wedges and cilantro, if desired.
  • Precut butternut squash is usually sold in a 20-ounce package of large cubes (5 cups of 1- to 2-inch pieces) or in a 16-ounce package of smaller diced squash (3 cups of ½-inch pieces). If you can only find the smaller cubes for this recipe, you'll need to buy two 16-ounce packages to have 5 total cups of squash and reduce the roasting time by 5 to 10 minutes. Or, you can prep your own cubes of squash from a whole, peeled and seeded butternut squash.

Nutrition information

  • Serving size: 1¾ cups
  • Per serving: 326 calories; 12 g fat(5 g sat); 13 g fiber; 46 g carbohydrates; 14 g protein; 248 mcg folate; 0 mg cholesterol; 8 g sugars; 0 g added sugars; 12,371 IU vitamin A; 38 mg vitamin C; 107 mg calcium; 5 mg iron; 735 mg sodium; 996 mg potassium
  • Nutrition Bonus: Vitamin A (247% daily value), Vitamin C (63% dv), Folate (62% dv), Iron (28% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 1 vegetable, ½ lean meat, 2 fat

Reviews 10

June 26, 2016
profile image
By: EatingWell User
Great BUT... This is great, definitely one of the better curries I've made, BUT you'll have to boil off about 30% of the liquid after the last step in this recipe. Budget an extra 20 min to evaporate the excess water. I would say cut the water in half, but unfortunately, I think its required in earlier steps in order to submerge all of the ingredients. Pros: Comforting, savory Cons: Too much liquid
November 11, 2015
profile image
By: EatingWell User
make this! This turned out amazing! Made as written, super warm, filling, Fall dish. I served it over brown rice; the lime & cilantro makes it. Pros: big batch, warm, healthy, filling
November 10, 2015
profile image
By: EatingWell User
Use less coconut milk I'd recommend using only half a can of full fat coconut milk to balance the flavors and prevent it from becoming too coconut milky. Pros: Healthy and delicious Cons: Makes a huge batch
November 09, 2015
profile image
By: EatingWell User
Easy and delicious Made exactly as recipe calls for, fresh tomatoes, served as a first course and received rave reviews! Pros: Filling, crowd pleaser, meal in a bowl
November 03, 2015
profile image
By: EatingWell User
Wonderful and filling The only thing I changed was doubling the amount of the spices. Delicious, think and filling. This will be a winter standby for me. Pros: Filling, delicious and easy
November 02, 2015
profile image
By: EatingWell User
Delicious soup Excellent soup, I did make some changes, 1 tsp Garam masala plus the 2 tsp curry, regular coconut milk and 1 can broth plus 2 cups water, instead of 4 cups water, came out great, plenty of flavor, so easy to make. Pros: Very easy to prepare
September 18, 2015
profile image
By: EatingWell User
Soothing and filling This soup is really beautiful and delicious. It needs, I think, a bit more salt, but other than that, it's very nice. I served it with whole wheat naan bread and a salad, but it really didn't need the salad because it is a very filling soup. Don't forget to squeeze your lime wedges over the soup in the bowls...it really has a nice impact!
September 15, 2015
profile image
By: allyson.mitidieri
Too watery I don't know if I added too much water or what, but I felt that it turned out too watery. Usually with a curry it is liquid but it still has some thickness to it and a ton of flavor. Mine was basically water and did not have the pop of flavor that I was hoping for even though the ingredients set up for a strongly flavored dish. I am wondering if I should use less water or more coconut milk, onion, ginger, and curry to get the flavor I am looking for. Pros: Easy, smells delicious, very healthy Cons: watery
September 10, 2015
profile image
By: EatingWell User
Wonderful, easy meal I loved this dish until I added the coconut milk. Then all of the wonderful ginger and curry flavors were lost. Next time I will leave it out completely or only add a splash. A whole can is over kill. It's still good, but just tastes like coconut milk soup. Pros: Quick, simple, healthy and delicious Cons: doesn't need the coconut milk