Description
This Curried Butternut Squash Soup is a creamy, comforting, and flavorful dish that combines sweet butternut squash with warming curry spices and coconut milk. Perfect for a cozy meal, it features a smooth texture and a hint of sweetness balanced with optional heat from chili garlic paste. This easy-to-make soup is ideal for fall or winter and can be enjoyed as a light lunch or starter.
Ingredients
Scale
Soup
- 1 Tbsp coconut or avocado oil
- 2 medium shallots (thinly diced)
- 2 cloves garlic, minced (about 1 Tbsp or 6 g)
- 6 cups peeled & chopped butternut squash (from 1 small butternut 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 coconut sugar as substitute)
- 1-2 tsp chili garlic paste (optional)
For Serving (Optional)
- Toasted pumpkin seeds
- Chili garlic paste
- Full-fat coconut milk
Instructions
- Prepare sauté base: Heat a large pot over medium heat. Once hot, add the coconut or avocado oil, diced shallots, and minced garlic. Sauté for about 2 minutes, stirring frequently to soften the shallots and release the garlic’s aroma.
- Add and season butternut squash: Add the peeled and chopped butternut squash to the pot. Season with a pinch of sea salt, black pepper, curry powder, and ground cinnamon. Stir well to coat the squash evenly with the spices. Cover the pot and cook for 4 minutes, stirring occasionally to prevent sticking and to allow the flavors to meld.
- Add liquids and simmer: Pour in the light coconut milk, vegetable broth, and maple syrup (or coconut sugar). If desired, add chili garlic paste for heat. Bring the mixture to a low boil over medium heat, then reduce the heat to low. Cover and simmer for 15 minutes or until the butternut squash is fork tender.
- Puree the soup: Use an immersion blender directly in the pot to puree until creamy and smooth. Alternatively, carefully transfer the soup in batches to a blender and blend on high until smooth. Return the blended soup to the pot if using a blender.
- Adjust seasoning and finish cooking: Taste the soup and adjust seasonings as needed by adding more curry powder, salt, or sweetener to suit your preference. Continue cooking the soup over medium heat for a few more minutes to meld flavors.
- Serve: Ladle the soup into bowls and garnish as desired with toasted pumpkin seeds, a swirl of full-fat coconut milk, or a dollop of chili garlic paste. Store any leftovers covered in the refrigerator for 3-4 days or freeze for up to 1 month. The soup tastes best fresh.
Notes
- The chili garlic paste is optional but adds a nice spicy kick to balance the sweetness.
- For a thinner soup, add more vegetable broth during blending.
- Use an immersion blender for easier prep and less cleanup.
- Maple syrup can be adjusted to taste or substituted with coconut sugar for a different sweetness profile.
- Leftovers freeze well; cool completely before freezing in airtight containers.
- Garnishes such as toasted pumpkin seeds add a lovely crunchy texture contrast.
Nutrition
- Serving Size: 1 cup (about 240 ml)
- Calories: 180 kcal
- Sugar: 6 g
- Sodium: 250 mg
- Fat: 12 g
- Saturated Fat: 9 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 2 g
- Cholesterol: 0 mg
