One of my all-time favorite things about fall? That moment when butternut squash takes center stage at markets and vegetable bins, just begging to be made into velvety, nourishing curried butternut squash soup. If you’ve ever found yourself heading home with a couple of beautiful squashes (and maybe a pumpkin for good measure), this is the kind of healthy soup to turn them into: creamy, cozy, and full of flavor.
My 6-year-old actually loves everything pumpkin and butternut squash flavored, so I’m always excited to enter this season when they’re in abundance. It inspires me to make more dishes featuring these flavors—and of course, I have to let her help me in the kitchen. There’s nothing quite like that little extra enthusiasm when a kiddo loves what you’re cooking!
Call me a nutritionist with a foodie’s heart, but I just love turning simple ingredients like high-fiber squash, creamy coconut milk, and a little bit of spice into a dish that makes you feel good. And let’s be honest—there’s something about the rich color and aroma of yellow curry powder, turmeric, and a hint of cumin powder that really elevate this creamy butternut squash soup. It’s the perfect kind of soup to enjoy on cold nights during winter months when warm soups provide comfort and nourishment.
Why Curried Butternut Squash Soup Is The Perfect Fall Comfort Food
Curried butternut squash soup is pure plant-based comfort. Roasting or pre-baking the squash before blending is a great way to bring out that naturally sweet, rich flavor. Roasted butternut squash develops a lovely depth of flavor, caramelizing the natural sugars in the squash mixture and turning it sweeter and richer.
If you’re short on time, you can still make a delicious creamy soup by simmering cubed butternut squash in vegetable stock or veggie broth, but the extra time roasting adds a delicious recipe upgrade.
This soup is easy to whip up in a large Dutch oven or soup pot with simple ingredients you’ll find in most grocery stores or whole foods markets. Using a sharp knife to cut the squash into small pieces or large chunks (depending on your patience) helps speed things up and ensures your squash cooks evenly.
It’s also a wonderful soup to make in big batches, perfect for leftovers the next day, or even freezing for later. I love that you can use a stick blender or a regular blender (or even a high-speed blender if you want an ultra-creamy puree soup) to get that silky smooth texture.w
Nutritionist Spill: What Makes This Soup So Nourishing
You came here for a tasty bowl of soup, but the nutritionist in me can’t help but share why this curried butternut squash soup recipe is so good for you. Butternut squash is a fiber superstar for digestive health and satiety, high in vitamin A for your immune system and skin glow, and loaded with potassium to help muscle function through the winter squash season.
Turmeric offers immunomodulatory compounds (curcumin), providing anti-inflammatory benefits. You probably heard of curcumin in supplement form; that’s how good it is, and you get it all in this soup.
Yellow curry powder and a pinch of cumin powder add antioxidants and complexity to the flavor of this delicious curried butternut squash soup.
Onions and garlic cloves deliver prebiotic fiber to nourish your gut microbiome and are fantastic for supporting your immune system when it comes to cold and flu season.
Finally, the creamy coconut milk supplies healthy fats, ideal for brain health and sustained energy through chilly days.
Adding a squeeze of lime or lemon juice at the end brightens the soup with vitamin C to support immunity—a little extra nutrition in every spoonful that’s sure to boost your mood when the days get shorte
Curried Butternut Squash Soup: Detailed Step-by-Step Guide
- Preheat the oven to 180°C (350°F). Line a baking sheet with parchment paper to make cleanup easier.
Prep the squash: Use a sharp knife to halve the butternut squash and scoop out the seeds (and save those squash seeds for roasting later if you like!). Cut into large chunks or leave halved if you prefer roasting whole halves for ease. The tough skin softens beautifully during roasting.
Roast the squash: Place the squash cut-side down on the baking sheet, roast for about 1 hour until the flesh is fork-tender and golden on the edges. Roasting adds that delicious brown sugar-like caramelization and depth of flavor. If short on time, dice the squash into small pieces and simmer instead.
Sauté aromatics: Heat 2 tbsp of avocado oil, extra virgin olive oil, or coconut oil in a large Dutch oven or soup pot over medium heat. Add 2 cups of chopped yellow onion and sauté on medium heat for about 10-15 minutes until softened and caramelized.
Add spices and garlic: Stir in 2-3 cloves of minced garlic, 3 tbsp yellow curry powder (or hot curry powder), 1 tsp ground turmeric, and 1 tsp cumin powder. Cook over medium-low heat for about 1-2 minutes until fragrant.
Simmer the soup base: Add the roasted butternut squash (or raw cubed squash), 4 cups vegetable stock or broth, and a pinch of salt and black pepper. Add a dollop of brown sugar or maple syrup if you want a little bit more sweetness, and add red hot peppers or Thai red curry paste for a subtle Thai flavor twist if you like. Simmer uncovered for 10-15 minutes until the squash is tender and flavors meld.
Blend to creamy perfection: Use a stick blender, regular blender, or high-speed blender to puree the soup into a creamy butternut squash soup consistency. Be cautious when blending hot soup — let it cool a bit or blend in batches with the blender lid vented.
Finish the soup: Stir in 1 can (400ml) full-fat coconut milk for creaminess and richness. Gently heat through over medium-low heat, but avoid boiling the soup after adding coconut milk to prevent separation.
Adjust and serve: Taste for salt, black pepper, and add a squeeze of lime juice for a fresh tang. Garnish with freshly chopped cilantro or fresh coriander and enjoy!
Healthy Curried Butternut Squash Soup Recipe
Ingredients
- 1 medium-large butternut squash 4lbs/1.8kg, halved and seeded
- 2 tbsp avocado oil extra virgin olive oil, or coconut oil
- 2 cups chopped yellow onion
- 3 tbsp yellow curry powder hot or mild
- 1 tsp ground turmeric
- 1 tsp cumin powder
- 2-3 cloves garlic minced
- 4 cups vegetable broth or veggie stock
- Pinch of salt and black pepper to taste
- 1 tbsp lime or lemon juice
- 1 can 400ml full-fat coconut milk
- Fresh cilantro or coriander chopped to garnish
Optional:
- 1-2 tsp maple syrup or brown sugar
- Pinch of red hot peppers or Thai red curry paste for Thai flavors
- Roasted squash seeds crusty bread, or vegan yogurt to serve
Instructions
- Roast squash cut-side down at 180°C (350°F) for about 1 hour (or simmer cubed squash).
- Sauté chopped yellow onion in oil on medium heat for 10-15 minutes. Add garlic and spices, cook 1-2 minutes.
- Add broth, squash, salt, pepper, optional sweetener, and simmer until tender.
- Blend the soup until creamy.
- Stir in coconut milk and warm gently without boiling.
- Add lime juice and garnish with cilantro.
- Sprinkle with roasted squash or pumpkin seeds.
Nutrition
What to Serve with Curried Butternut Squash Soup
For a cozy, satisfying meal, serve this creamy soup with a thick slice of crusty sourdough bread (check out my sourdough bread recipe) or toasted homemade bagels. Both are perfect for dipping and soaking up all that delicious flavor.
Kitchen Tips & Time Savers
Roasting the squash is the favorite way to add rich flavor, but simmering cubed squash in veggie broth speeds things up for your first time making this soup.
For the best texture, puree with a stick blender or high-speed blender to make an ultra-smooth creamy soup.
Leftover soup stores well in the fridge and tastes even better the next day as flavors meld.
Freeze the big batch in portion-sized containers or freezer bags for easy meal prep in the winter months.
Need to save time on prep? Buy peeled, cubed butternut squash from grocery stores or Whole Foods if available.
Don’t throw away those squash seeds—clean, dry, and roast them with a sprinkle of salt and your favorite spices for a crunchy snack.
Frequently Asked Questions (FAQ)
Is this soup gluten-free and vegan?
Yes! This recipe is naturally gluten-free and vegan.
Can I swap vegetable broth for chicken stock?
For a vegan version, stick with vegetable stock or veggie broth. If you are not vegan and prefer a richer flavor then yes, you can definitely use chicken stock or even make it yourself by boling some chicken bones for at least 3 hours prior to making the soup.
What if I don’t like spicy?
Omit red peppers or Thai curry pastes for a mild flavor with just a hint of curry. Use mild curry powder.
Can I use sweet potato instead?
Yes! Sweet potatoes work wonderfully and add natural sweetness.
How do I store leftover soup?
Keep leftovers in an airtight container in the fridge for 3-4 days, or freeze for up to 3 months.
Can I make it in a slow cooker?
Absolutely! Sauté onions and spices first, then add everything to a slow cooker and cook on low for 5-6 hours.
Curried butternut squash soup is one of those warm soups that nails a perfect balance of comforting creaminess, a hint of curry, and nourishing superfood ingredients. This creamy curried butternut squash soup recipe is perfect for cozy fall evenings, cold nights in the winter months, or whenever you need a kind of soup that feels like a big warm hug—full of flavor and easy to love!
Enjoy your cooking and let me know how this delicious recipe earns its star rating in your kitchen!
