Carrots & Squash Soup

Nour Kay
by Nour Kay
3 servings
40 min

A meal coming hot at you - a hearty winter soup featuring my favorite of the moment: carrots & squash. The sweetness from the carrots is contrasted by a sprinkle of curry, turmeric, and chili, that give the soup a sharp, slightly spicy, yet delicious texture and taste. The addition of lentils makes it a full balanced meal with high protein.

It is a flexible recipe, as you can use any type of squash (I used acorn squash) and any type of lentils (I used yellow lentils).

Such an easy and nutritious meal, quick to make in about 20 min in a pressure cooker / instant pot.

Recipe details
  • 3  servings
  • Prep time: 15 Minutes Cook time: 25 Minutes Total time: 40 min
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  • - 3 carrots peeled and sliced
  • - 1 small acorn squash cut into 1" cubes
  • - 2 yellow onions diced
  • - 2 cloves garlic minced
  • - 1 cup yellow lentils
  • - 1/2 cup coconut milk
  • - 1 tbsp olive oil
  • - 1 tsp curry
  • - 1 tsp turmeric
  • - dash of chili flakes (optional)
  • - salt and pepper to taste
  • - cilantro & sage for toppings 

- In your instant pot, choose the 'sautee' mode and add olive oil. Add onions and garlic and sautee for about 2-3 min
- Add garlic, and then spices.
- Add peeled carrots, squash, lentils, salt and pepper, about 4 cups water and pressure cook for 20 min
- Once done, mash or blend the mix using a blender or food processor, add coconut milk, more of the spices if desired, and mix well.
- Serve and garnish with cilantro and sage. Crack more black pepper.
  • Los Paws Los Paws on Sep 17, 2021

    Would love to know nutritional conternt on this, not finding a link. Calories * protien* carbs * salt* cholesterol etc…

  • Barbara Barbara on Dec 02, 2021

    Sounds so good! But…I don’t have a pressure cooker or instant pot. Any idea on how long to cook it on the stovetop?

    • Karen Karen on Sep 14, 2022

      Barbara, I would venture to say until the carrots and squash are fork tender. I’m not sure how long lentils take to cook as I don’t normally cook with them so check the box. You want these ingredients soft enough to purée. I’d personally use my stick blender.