Curried Butternut Squash Soup

October 04, 2018

Curried Butternut Squash Soup

Warm up on a cool fall day with this delicious and creamy butternut squash soup. You’re taste buds will thank you.



1 Tbsp coconut or grape seed oil

2 medium shallots (thinly diced)

2 cloves garlic, minced (2 cloves yield ~1 Tbsp or 6 g)

6 cups chopped butternut squash (1 small butternut squash yields ~6 cups)

1 pinch each sea salt + black pepper (plus more to taste)

1 1/2 Tbsp curry powder

1/4 tsp ground cinnamon

1 14-ounce can light coconut milk

2 cups vegetable broth

2-3 Tbsp maple syrup (or sub coconut sugar)

1-2 tsp chili garlic paste (optional)

FOR SERVING optional

Toasted pumpkin seeds

Chili garlic paste

Full-fat coconut milk



  • Heat a large pot over medium heat.
  • Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
  • Add butternut squash and season with a pinch each salt and pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.
  • Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional - for heat).
  • Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender.
  • Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.
  • Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.
  • Serve as is or with garnishes of choice (options above). Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month. Best when fresh.
  • Full-fat coconut milk

Nutrition Per Serving (1 of 4)

Calories: 231

Fat: 9.3g

Saturated fat: 7.8g

Sodium: 455mg

Carbohydrates: 36.8g

Fiber: 4.2g

Sugar: 10.9g

Protein: 6g