Description
A comforting and creamy Curried Butternut Squash Soup that blends the sweetness of butternut squash with warm curry spices and a touch of coconut milk. Perfectly seasoned and puréed until smooth, this soup is easy to make and can be customized with optional heat and garnishes for a delicious, nourishing meal.
Ingredients
Scale
Soup Ingredients
- 1 Tbsp coconut or avocado oil
- 2 medium shallots, thinly diced
- 2 cloves garlic, minced (~1 Tbsp or 6 g)
- 6 cups peeled and chopped butternut squash (about 1 small squash)
- 1 pinch sea salt
- 1 pinch black pepper
- 1 1/2 Tbsp curry powder
- 1/4 tsp ground cinnamon
- 1 14-ounce can light coconut milk
- 2 cups vegetable broth (DIY or store-bought)
- 1-3 Tbsp maple syrup (or substitute coconut sugar)
- 1-2 tsp chili garlic paste (optional)
For Serving (Optional)
- Toasted pumpkin seeds
- Chili garlic paste
- Full-fat coconut milk
Instructions
- Heat the base: Heat a large pot over medium heat. Once hot, add coconut or avocado oil, diced shallots, and minced garlic. Sauté for 2 minutes, stirring frequently, until fragrant and softened.
- Add and season squash: Stir in the peeled and chopped butternut squash. Season with sea salt, black pepper, curry powder, and ground cinnamon. Toss to coat evenly. Cover the pot and cook for 4 minutes, stirring occasionally to prevent sticking.
- Add liquids and sweetener: Pour in the light coconut milk and vegetable broth. Add maple syrup or coconut sugar, and if desired, chili garlic paste for some heat. Stir well to combine all ingredients.
- Simmer the soup: Bring the mixture to a low boil over medium heat. Then reduce heat to low, cover the pot, and simmer for 15 minutes or until the butternut squash is fork-tender and soft.
- Purée until smooth: Use an immersion blender to purée the soup directly in the pot until creamy and smooth. Alternatively, carefully transfer the soup in batches to a blender and purée on high, then return it to the pot.
- Adjust seasoning and finish: Taste the soup and adjust the seasoning with extra curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat to marry the flavors.
- Serve and garnish: Serve the soup warm as is or topped with optional garnishes like toasted pumpkin seeds, a dollop of full-fat coconut milk, or additional chili garlic paste. Store leftovers in the refrigerator for 3-4 days or freeze up to 1 month.
Notes
- The curry powder and chili garlic paste can be adjusted to taste depending on preferred spice levels.
- Using light coconut milk keeps the soup creamy but lower in fat; full-fat versions will yield a richer texture.
- Maple syrup or coconut sugar can be varied to balance the curry spices and natural sweetness of the squash.
- Ensure the butternut squash is fully cooked and tender before puréeing for the smoothest texture.
- Soups keep well refrigerated and can be frozen for longer storage, but are best fresh.
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 180 kcal
- Sugar: 6 g
- Sodium: 320 mg
- Fat: 10 g
- Saturated Fat: 8 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 21 g
- Fiber: 4 g
- Protein: 2 g
- Cholesterol: 0 mg
