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A woman's hands holding a bowl of warm homemade butternut squash soup sprnkled with pumpkin seeds. Woman wearing a brown sweater.

Healthy Curried Butternut Squash Soup Recipe

A delicious creamy pot of gold a.k.a curried butternut squash soup.
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Prep Time 20 minutes
Cook Time 1 hour 15 minutes
Course dinner, lunch, Main Course, Soup
Servings 4 servings
Calories 345 kcal

Ingredients
  

  • 1 medium-large butternut squash 4lbs/1.8kg, halved and seeded or chopped into cubes
  • 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 light coconut milk
  • Fresh cilantro or coriander chopped to garnish

Optional:

  • 1/8 cup olive oil extra virgin
  • 1/8 cup maple syrup
  • 1 Pinch of red hot peppers or Thai red curry paste for Thai flavors
  • 1/8 cup Roasted squash seeds or pumpkin seeds crusty bread, or vegan yogurt to serve

Instructions
 

  • Opitonal for extra sweetness: Coat butternut squash cubes or halves in olive oil and maple syrup mixture with a brush.
  • Roast squash cut-side down at 350°F or 180°C for about 40 minutes, or 20 if you cube the squash. You can also roast the squash cubes in an airfryer. for about 10 minutes.
  • Sauté chopped yellow onion in oil on medium heat for 10-15 minutes to caramelize. 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.

Notes

You can make this soup without curry powder as well and you can skip the roasting of the butternut squash, but the roasting adds beautiful sweet flavor to the soup, so I highly recommend doing it. 

Nutrition

Calories: 345kcalCarbohydrates: 35gProtein: 5.5gFat: 14gSodium: 550mgFiber: 11gSugar: 9g
Keyword curried butternut squash soup
Tried this recipe?Let me know how it was in the comments below.