This rich soup incorporates the six tastes and yields a delicious, balanced Autumn meal. The fennel and fenugreek give it a maplelike sweet taste, while the red lentils provide protein and grounding nourishment with the squash. If you can’t find kabocha squash, butternut or pumpkin work as wonderful alternatives.  

Recipe from Living Ayurveda: Nourishing Body & Mind through Seasonal Recipes, Rituals and Yoga © Claire Ragozzino, 2020. Photographs copyright © Claire Ragozzino. Reprinted by permission of the publisher, Roost Books. Available wherever books are sold.

Kabocha Squash, Fennel and Red Lentil Soup [Vegan]

Save Trees. Print Less. But if you must, we charge $2.99 to encourage less waste



Cooking Time



  • 2 tablespoons olive oil
  • 1 small fennel bulb, trimmed and sliced thinly; fronds reserved for garnish
  • 1 tablespoon minced or grated fresh ginger
  • 2 teaspoons ground turmeric
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground fenugreek
  • 3 cups cubed kabocha squash, peeled and deseeded
  • 1 cup red lentils, rinsed well
  • 1 teaspoon salt
  • 5–6 cups water
  • 1 tablespoon white miso paste
  • 2 tablespoons lemon juice
  • Plain coconut yogurt, for serving


  1. In a medium pot, heat the ghee on medium-low heat. Add the fennel and sauté until tender. Add the ginger and cook another 1–2 minutes, until fragrant.
  2. Add the spices and stir to coat the fennel. Add the kabocha squash, stir to coat, and cook another 3–4 minutes.
  3. Last, add the red lentils, salt, and water. Cover and cook on medium heat for 40 minutes. Stir occasionally, adding more water if needed.
  4. Once the lentils and squash are tender, almost mushy, remove from heat and stir in the miso paste and lemon juice.
  5. Transfer to a blender and puree until creamy.
  6. Taste and adjust seasonings as needed. Serve hot with a swirl of yogurt and fennel fronds on top.


This site uses Akismet to reduce spam. Learn how your comment data is processed.