Butternut Squash Red Lentil Stew
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Published Feb 28, 2019, Updated Jul 24, 2023
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This butternut squash lentil stew features red lentils, coconut milk and a robust blend of spices. Recipe has instructions for the slow cooker or stovetop.
It’s the perfect time of year for this cozy stew. It feels like spring should be right around the corner, but my guess is that half of the U.S. is still covered in snow and doesn’t feel like spring is anywhere near. So for those of you battling cold temps and wanting a simple dinner that will warm you up from the inside out, this stew is for you.
This veggie-packed stew is inspired by my butternut squash and turkey chili, which is cooked in the Instant Pot. I LOVE this chili so much, but recently wanted to try a completely vegetarian version with extra red lentils and this was the result. It’s so warm, comforting and amazing filling for a vegetarian meal. I love the combo of red lentils with butternut squash, and the unique combo of spices in this soup make it so delicious. I can’t wait for you to try it!
I know cooking lentils can be a little intimidating, but this method could not be simpler. I’ll answer some FAQs below, but don’t hesitate to leave a comment if you have any additional questions!
Can You Put Dried Lentils in a Slow Cooker?
Yes! You can put dried, uncooked lentils in a slow cooker with liquid and they will cook through. For this recipe, you’ll put all of your ingredients for the stew in the slow cooker and it’ll work its magic.
Do You Have to Soak Lentils Before Slow Cooking?
Nope! Lentils are the one of the only dry beans that you don’t need to soak before cooking. You can soak them if you want to speed up the cooking process, but it’s not necessary. On thing to note: You should always rinse your lentils before cooking just to clean them off and remove any stones, debris or shriveled lentils. Once rinsed and sorted, drain and use as directed in the recipe.
Can You Overcook Lentils?
Yes, you can overcook lentils. It’s not as easy to notice with red lentils because they’re softer than green or brown lentils, but when lentils are overcooked they end up getting super soft and mushy. Follow the directions in this recipe to make sure you don’t end up with mushy lentils from overcooking.
How to make Vegetarian Slow Cooker Stew
The ingredient list for this recipe might look long and intimidating, but almost half of the ingredients are spices you probably already have in your spice cabinet, so don’t stress!
- Sauté: Start by sautéing the chopped onion and garlic in a saucepan (or your slow cooker if it’s stovetop safe!) and add in the spices. I love seasoning multiple layers of a dish – it makes for awesome flavor!
- Slow cook: Next, add your sautéed onion and garlic to the slow cooker along with the butternut squash, broth, tomatoes, coconut milk, lentils, tomato paste, and apple cider vinegar. Cover and cook on high for 3 hours or on low for 6. You’ll know it’s ready when the lentils and butternut squash are soft and cooked through. Feel free to taste test to make sure.
- Enjoy: Once the stew is cooked through, you’ll stir in your spinach (if using) and let it sit for a couple of minutes so the greens get a little wilted. Then it’s ready to serve! Enjoy on its own or serve over brown rice or quinoa if you’d like.
Love Lentils? Try These Other Tasty Lentil Recipes:
- Mediterranean Lentil Salad
- Kale Sweet Potato Lentil Salad
- Lentil Tuna Salad
- Roasted Garlic Lentil Soup
- Vegan Lentil Loaf
- Lentil Meatballs
Butternut Squash Red Lentil Stew
Ingredients
- 1/2 Tablespoon olive oil
- 1 medium onion, diced
- 4 large garlic cloves, minced
- 2 teaspoons ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon cinnamon
- 1 teaspoon sea salt
- 1/2 teaspoon ground black pepper, to taste
- 1 medium butternut squash, peeled, seeded and chopped (about 5 cups)
- 4 cups low-sodium vegetable broth
- 1 – 14 oz can diced tomatoes
- 1 – 14 oz can light coconut milk
- 1 cup dried red lentils, rinsed
- 3 tablespoons tomato paste
- 2-3 teaspoons apple cider vinegar
- 1-2 cups chopped spinach, optional
- chopped cilantro and sliced green onions, for garnish
- cooked brown rice or quinoa, optional
Instructions
Slow Cooker:
- Add oil to a sauce pan or the base of your slow cooker (if it’s stove-top safe) and sauté onion and garlic for 3-5 minutes. Add spices (turmeric, cumin, chili powder, cayenne pepper, cinnamon, sea salt and pepper) and cook for an additional minute.
- Combine sautéed veggies, butternut squash chunks, veggie broth, tomatoes, coconut milk, lentils, tomato paste and apple cider vinegar together in your slow cooker. Top with lid and cook on high for 3 hours or low for 6 hours, or until lentils and butternut squash are soft and cooked through.
- Add in spinach, stir and let stew sit for a couple minutes to allow the greens to wilt.
- Portion stew into bowls, top each bowl with fresh cilantro and green onions before serving. You can also serve the stew over brown rice or quinoa if you’d like.
Stovetop:
- Add oil to a large stockpot. Once hot, add onion and garlic and sauté for 3-5 minutes. Add spices (turmeric, cumin, chili powder, cayenne pepper, cinnamon, sea salt and pepper) and cook for an additional minute.
- Add butternut squash chunks, veggie broth, tomatoes, coconut milk, lentils, tomato paste and apple cider vinegar to the pot.
- Bring mixture to a boil. Once bubbling, reduce heat to medium and simmer the stew uncovered for about 30-35 minutes, stirring occasionally. Once the butternut squash is fork-tender and the lentils are cooked, reduce heat to low.
- Add in spinach, stir and let stew sit for a couple minutes to allow the greens to wilt.
- Portion stew into bowls, top each bowl with fresh cilantro and green onions before serving. You can also serve the stew over brown rice or quinoa if you’d like.
Instant Pot:
- Add oil to the base of your Instant Pot and sauté onion and garlic for 3-5 minutes. Add spices (turmeric, cumin, chili powder, cayenne pepper, cinnamon, sea salt and pepper) and cook for an additional minute before pouring in vegetable broth.
- Add in butternut squash chunks, tomatoes, coconut milk, lentils, tomato paste and apple cider vinegar. Press Cancel, lock the lid in place and move the pressure valve to Sealing. Select Pressure Cook or Manual; make sure the pressure level is set to High. Set the cooking time for 8 minutes. When pressure cooking is complete, allow the pressure to reduce naturally for 5 minutes, then release the remaining steam by moving the pressure valve to Venting. Press Cancel, then carefully open the pot.
- Add in spinach, stir and let stew sit for a couple minutes to allow the greens to wilt.
- Portion stew into bowls, top each bowl with fresh cilantro and green onions before serving. You can also serve the stew over brown rice or quinoa if you’d like.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I want to try this but I cannot have coconut products. Is there an alternative that would work?
Hi Jenny – I haven’t tried it, but I bet any milk would work, you just wouldn’t get that coconut flavor. Let me know if you give this a try!
This was insane. Seriously so good. And not ingredients I’ve ever put together. I just reread the recipe and realized I doubled the amount of broth so I’m not sure how that changed things. It’s definitely more broth than I needed lol. But the amount of cayenne and cinnamon were just right. Thank you!
Sounds amazing, Amy! I am so glad you gave this recipe a try and it is a hit for you. It was probably more soupy than a stew consistency but that is probably the only aspect that changed. Thank you for your review + star rating, I really appreciate it!
Absolutely delicious thank you
Quick question will it freeze? Thanks again
Yay! I am so glad that you are enjoying this recipe, Martha. I am not sure this would freeze well, unless you added in the lentils after thawing. I am afraid they would get too mushy and the texture of the soup would be off. Thank you so much for your review + star rating, I really appreciate it!
We really enjoyed this recipe. We used one large sweet potato and one acorn squash because the store didn’t have any butternut. And I substituted collard greens for the spinach. Delicious and we will make it again.
Excellent! This sounds absolutely delicious, Mary! I am glad to hear that you are loving this recipe, thank you for your review + star rating, I so appreciate it!
I made this stew and it smells yummy. But why is mine so much thinner and chunkier than yours?
Hmmm, did your soup thicken up? I’m wondering if your lentils were fully cooked?
I had to cook it for a total of 4 hours in the slow cooker. thanks!
This was amazing! So comforting. This soup is hearty, warming, subtly sweet and subtly spicy. Everything I want in a winter soup. I will look forward to eating it cold for lunch tomorrow with a swirl or garlic yogurt and more fresh cilantro. Thank you!
Yum! I am pumped to hear that you are loving this recipe, Billie. Thank you so much for sharing your review & star rating, I so appreciate it.
I absolutely love this recipe! Have made it for friends and family and it always gets a good response. Especially at this time of the year when it’s cold and dark outside. One question, if we have leftovers how long do you think it would keep in an airtight container in the fridge?
Hi Ruth – I am so happy to hear that you are loving this recipe. Leftovers should stay good in an airtight container for about a week. Enjoy!
I made this on a cold blustery Monday and it was delicious.
Yum! I am so happy to hear that this recipe was a hit, Deb. Thank you so much for your review & star rating, I so appreciate it!
Where I live it’s hard to find butternut squashes… can I substitute with another type of squash (ie. pumpkin?)
That should work just fine! I bet sweet potato would also be delicious. Let me know if you try it and how it turns out for you.
Hi there. I’m looking to make this and don’t have a can of diced tomatoes on hand and prefer not to use canned anyway. Do you think this would work if I used a tomato sauce instead of the canned tomatoes? Or should I pick up and dice fresh tomatoes? Thanks!
Hi Julz – I have not tested this recipe without the diced tomatoes, but the recipe should still turn out great if you choose to omit them all together, but fresh tomatoes would work as well. You shouldn’t have to add tomato sauce. Let me know which route you choose to take when you make this and how it turns out. I am looking forward to it!
I followed as directed but the lentils stayed crunchy. Otherwise a great recipe.
Oh no! The lentils shouldn’t have stayed crunchy. You maybe have needed to cook the stew longer! Glad it was tasty otherwise!
This is seriously my favorite fall soup! It’s warm and cozy and the spice combination is delicious! I actually only had 1/2 the amount of butternut squash so I subbed in cauliflower for the remainder of the squash. I made it in my Ninja and used a potato masher to smash the large chunks of squash/cauliflower after it was cooked. The finished product tasted awesome! Thanks for the great recipe.
Yay!! So happy to hear this recipe was a hit, Katie! Thanks so much for trying it out and coming back to leave a review. I so appreciate it!
I have made this many times and the whole family LOVES it!
One question- I only have green lentils. Will that work as a sub?
Thank you for the amazing recipe! 🙂
So glad this recipe is a hit!! That should be fine, but the texture and flavor might vary a bit. Green lentils hold their shape more than red so there might be more texture to the stew. Let me know how it turns out for you!!
Hi, I am super excited to make this recipe, but was wondering if it can be fully cooked and then frozen? Trying to find some go to meals for the freezer that I can just take out and heat up on the stove. Thanks!
Yes, this stew is freezer-friendly!
Can it be done in the pressure cooker? I have a slow cooker but I kind of enjoy having my meal prep done in 30 minutes.
Hey Justine – I haven’t tried it, but I imagine it would be just fine! I would follow the same instructions for my instant pot garlic lentil soup recipe.
This is so good. I made it on the stove. It is just delicious. Thank you!
Ahh yay!! I’m pumped to hear you enjoyed this stew, Elyse. Thanks for making it and for coming back to leave a review. I really appreciate it. 🙂
Love this. Made it stove top didnt have lentils so used 1 can chickpeas one can canelli beans and at the end just put in hand blender for to thicken slightly. Served over little brown rice. Love the flavours so quick to make. Thank you
Ahh yay! So glad this recipe turned out for you, Helen. I’m glad the chickpeas + cannellini beans worked well!
This recipe was absolutely delicious, I’ll definitely be making it again! Thank you.
I’m so glad you enjoyed this recipe, Michele. Thanks for making it and for coming back to leave a comment + star rating. It means the world to me. 🙂
Looking forward to making this! Instant pot instructions would be great and also my daughter is concerned about tomatoes and leaky gut, could they be left out? She loves Maya Kaimal Everyday Dal and I am trying to make her a homemade version of their red lentil, butternut squash, coconut. Yours comes closest but no tomatoes in theirs. Thank you.
For the instant pot, usually 10 minutes on high with a quick release is the perfect cook time. Plus, you can saute everything in the pot, so this turns into a 1 pot meal.
Delicious and family friendly, thanks so much for a great recipe. We ate this with a little black rice but it could easily be eaten without.
So glad this dish was a hit, Michelle! I so appreciate you making my recipe and coming back to leave a comment + star rating. It means the world to me. <3
Brittany, my family and I are grateful for the recipe, it is moreish and stores well. Four days after my original batch and I am making this recipe again! This time I have added Swiss chard instead of spinach and gosh does it smell good. Thank you 🙂
Ahh that makes me so happy to hear, Michelle. I’m so glad this recipe has been a hit! Thanks for making it and for coming back to leave a comment + star rating. I really appreciate it. 🙂
Butternut squash and red lentil stew-This recipe was a hit with everyone who tried it. I followed it exactly and it turned out great. Such great flavor. Will definitely make again.
Ahh yay! So glad this recipe was a hit, Tracy. Thanks for making it and for coming back to leave a comment + star rating. I really appreciate it!
Hubs and I both loved it! I had to make a couple modifications: I didn’t have a raw onion so I just put everything straight into the slow cooker with a tablespoon of onion powder. I also used almond milk as I didn’t have coconut on hand. Used a 28 oz can of tomatoes and just cut back a little on the broth. Due to schedule changes I had the cooker on low for a couple hours, high for a couple hours, then low for another hour. Thank goodness vegan recipes are pretty forgiving for changing cooking temperatures. Turned out beautifully! Will definitely be keeping this one!
So glad this recipe turned out for you, Cherise!! Thanks for trying it and for coming back to leave a comment and star rating. It means the world to me. <3
I made this tonight and it was delicious! The spice combo is great!! I cooked the stew on HIGH for 3 hours and the lentils and squash were cooked through. My stew was not as thick as your pictures, but serving it with some brown rice took care of that. Thanks for a great recipe, Brittany!
Yay! I’m so glad you enjoyed this stew, Connie!! Thanks for coming back to leave a comment + star rating. I so appreciate it.
Made this tonight. So simple and delicious! Every one of your recipes I’ve tried has been great, thank you!
Ahh that makes me so happy to hear, Christina! I’m so glad you enjoyed this recipe. Thanks for trying it and for coming back to leave a comment and star rating, I so appreciate it!
I made this on the stove top and then pureed it afterwards to make it thick and creamy — it’s so delicious! My 9-year old loved it and said she would eat it every day! Really healthy and filling 🙂
Love that you pureed this stew, Amanda! I’m so glad you enjoyed this recipe and that it was a hit with your 9-year old! Thanks for coming back to leave a star rating and comment, I so appreciate it!
Hi! Thank you so much for the wonderful recipes here! This looks amazing! Do you think I can use frozen butternut squash vs fresh?
You’re so welcome, Wendy! I haven’t tried it, but I think frozen butternut squash will work just fine.
made this yesterday for supper and it is most excellent. thankfully we have leftovers to enjoy it again. Thank you so much for a great recipe.
Yay!! That makes me so happy to hear, Rose. I’m so glad you enjoyed this stew. Thank you for coming back to leave a comment, I so appreciate it. <3
Hi Brittany,
This dish sounds delish!
I’ll be cooking it on the stove but want the squash and the lentils to be just right. How small/big do I cut the squash to even cooking time?
Thanks!
Hey Bobbi, I would say about 1-inch chunks!
Really enjoyed this dish. Iam on the road a lot and this dish is delicious room temp or hot. I ate it like a chunky dip with rice crisps.
Ohh I love that idea if using this recipe as a dip! I’m really glad that you enjoyed this dish, Trish. Thanks for coming back to leave a comment + star rating. It means the world to me! <3
Delicious! This one is a keeper.
Yay!! So glad you tried and enjoyed this recipe, Katy. 🙂 And thank you for leaving a comment and star rating, it means the world to me! <3
Recipe sounds delicious but I do not have a slow cooker or instantpot. Could you do this stove top and if so how long should it be cooked? Thanks!
Hi Jane! Great question. I just added instructions to the recipe for how to cook it on the stovetop! Hope this helps and you’re able to try it soon!
Loved this! It was so easy to make and the kids loved it without any meat. Thank you so much 😊
Ahh this makes me so happy. And thank you for coming back to leave a comment and star rating. I so appreciate it!
I loved the flavors. My batch came out more soupy than like a stew. Thank you for posting nutritional information. I will make it again
I love the flavors!
My stew has a lot of liquid and the lentils are a bit firm for my taste, so next time, I’ll try cooking for 6 hours on low rather than 3 hours on high.
I made this batch for my lunches this week. Rather than stirring in the spinach to the whole pot, I added a bed of spinach under the stew in my container — 2 minutes in the microwave and a quick stir, and it’s delicious! Thank you!
What would be the cooking directions if using an Instapot?
I will add the Instant Pot instructions! 🙂
Sounds wonderful but I can’t find the instant pot directions…
Hey Paula – I don’t have instant pot directions for this one. Only stove top and slow cooker. I’m sure you can make this in the instant pot, I just haven’t tried it so don’t have the instructions. Let me know if you try it!
Oh ok, you had responded to Maria in March of last year that you were going to add IP instructions. I thought I had missed something.
I’m still in dubio about wether to buy an InstaPot or slowcooker. Why would you pick one over the other? Since you’ve posted two similar recipes, one for the InstaPot and one for the slowcooker. Does the slowcooker produce more flavor? Are you limited in use of ingredients for the InstaPot?
Hi Ellen. So I have both the slow cooker and Instant Pot and I love both, but I can see why you’d want to pick one over the other because they’re both quite big and I don’t know about you, but I don’t have a ton of storage space in my kitchen. That said, I think it totally depends on how you like to cook. If you like the set it and forget it approach, the slow cooker is where it’s at because it’s pretty hands off and you can set something, let it cook for 3-8 hours without any hands-on work. The Instant Pot is great for quick cooking because you get all the flavor of a slow cooker meal but in a minimal amount of time. That said there is some added hands-on cooking involved because you have to wait for the machine to pressurize, cook and then depressurize. And some recipes call for the natural release method and some will call for you to release the pressure manually. Overall, I love the Instant Pot for making things like beans and brown rice… they cook perfectly and really fast. Overall, it’s a tough call but I think if I was just going to buy one at this point I’d probably buy the Instant Pot because you can typically make anything you’d make in your slow cooker in the Instant Pot, but faster and I love that fact that you can sear or sauté things in the Instant Pot before cooking. his is great for sautéing onions and garlic as a base for a soup. You do have to be careful about overcooking in the Instant Pot though. It’s easy for things to turn to mush if you cook them for too long. Sorry for the long reply. I hope this somewhat helpful?! Overall recommendation: Instant Pot.