Here is an easy and delicious recipe for Curry Butternut Squash Soup with rich curry spice and creamy coconut. It’s rich and velvety while remaining healthy and nutritious. It will warm you from the inside out!
I originally shared this recipe on December 9th, 2014. I’ve updated the text and improved the recipe to share with you again today.
Why we love this Curry Butternut Squash Soup recipe
I’ll just say it: I’m obsessed with this recipe! This butternut squash soup is so flavorful and creamy despite being completely vegan. While the flavors are sure to satisfy your taste buds, this soup is honest, clean, and nutritious food.
I love cooking with squash and when I had the opportunity to create a healthy butternut squash soup I jumped at it! Roasted Butternut Squash and Easy Garlic Herb Butternut Squash are staple winter side dishes at our house, but I wanted to create a recipe that lets this delicious squash shine! Enter: soup.
I obviously wanted this soup to have bold flavors (and it does!), but most of all I wanted to feel good about eating it. I don’t know about all of you, but I can feel pretty sluggish during the winter (especially after the holidays) and all I want is food that will calm me down without my body getting worse.
Not only does it not make me feel any worse, this healthy soup is good for me better. It’s vegan, paleo and of course gluten free! I think the only thing is There’s sunshine in this soup, but you’d have to check the recipe card to be sure…
Key ingredients for this butternut squash soup recipe
I first made this with a four pound butternut squash. I usually peel, core, and dice the squash, but with this soup, you don’t have to. It’s the looser method. (I mean that in the best sense, by the way.)
Simply cut it in half, scoop out the seeds, and place on a parchment-lined baking sheet. I roasted it until tender. It’s going to be pureed anyway, so why bother dicing it? The second time I made it I used buttercup squash and it was just as delicious and had great flavor. Simply scoop the soft pumpkin out of the skin and you’re good to go.
onion and curry
I sautéed the onion and curry in a stockpot. I have to say taking the time to caramelize the onions a bit and let the curry bloom in the oil makes all the difference when cooking with clean ingredients.
Add just enough lemon to brighten up the flavors! It balances the creamy sweetness.
I wanted to add cashew cream to make it extra creamy, but I went the fluffy route again and just tossed in a can of light organic coconut milk. You can use cashew cream if you like, but I love the way the coconut combines with the curry.
- avocado or coconut oil
- vegetable broth
- salt and pepper
- cilantro for garnish
Step by step instructions
Step 1: Roast the butternut squash
Preheat your oven to 350ºF and line a baking sheet with parchment paper. Place your squash cut-side down on the parchment and bake until the flesh is very tender when you pierce it with a knife, which should take about an hour. Turn the squash so the cut side is facing up and let cool until cool enough to handle, which should take about another hour.
Step 2: Cook the onion and spices
Heat your oil of choice in a large, heavy saucepan over medium-high heat. Add the chopped onion and cook, stirring frequently, until just beginning to brown. Reduce the heat as needed to keep the onion from burning, but it should take 6 to 10 minutes total.
Step 3: Flower Curry
Add the spice and stir until fragrant but not darkened, 30 to 90 seconds. Then stir in the lemon juice.
Step 4: Add broth
Add the chicken broth, salt and pepper and increase the heat to high to bring the soup to a simmer.
Step 5: Spoon cooked pumpkin
Scoop the flesh out of the cooled squash and discard the skin. If necessary, break it into large pieces.
Step 6: Add the pumpkin to the soup
Add the squash to the soup. Bring the soup back to a simmer, then adjust the heat to a gentle simmer. Cook, stirring occasionally, until onions are soft and squash is completely falling apart. This should take around 10 minutes.
Step 8: Add coconut milk
Pour coconut milk into the soup and stir.
Step 9: Puree
Puree the soup in batches in a blender or with a hand blender. I used my hand blender to puree the soup. If using your blender, just do this in batches, being careful not to shoot the top off. After pureeing, gently heat the soup without boiling and serve!
FAQ and expert tips
You can reheat this in the microwave at 45 second intervals, stirring frequently, or heat on the stop-top, stirring regularly.
You can roast some veggies to eat on the side, or enjoy them with homemade whole wheat bread or even naan!
Yes! Freeze for up to three months. Thaw and reheat, stirring frequently, until simmering. Garnish with coriander before serving.
Chill and store in an airtight container in the refrigerator for up to 4 days.
This will keep refrigerated for up to 4 days. Make sure to reheat it until it simmers.
More clean eating recipes you’ll love this month
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Have fun cooking! ~Kati
A simple and delicious Curry Butternut Squash Soup recipe with rich curry and coconut will warm you from the inside out. It’s the perfect meal when it’s chilly outside!
- 1 4-pound butternut squash, halved lengthwise and seeds scooped out
- 3 tablespoons avocado oil or coconut oil
- 2 large onions, diced
- 3 tablespoons curry powder
- 2 tablespoons lemon juice
- 4 cups Vegetable broth or homemade vegetable broth or low-sodium chicken broth
- 1 teaspoon Salt
- Freshly ground pepper to taste
- 1 14-ounce can of light coconut milk
- cilantro for garnish
- Preheat oven to 350ºF. Line a baking sheet with parchment paper.
- Place the squash, cut-side down, on the parchment and bake until the flesh is very tender when pierced with a knife, about 1 hour. Turn cut side up and refrigerate until cool enough to handle, about 1 hour.
- Heat oil in a large heavy saucepan over medium-high heat. Add the onion and cook, stirring frequently, until just beginning to brown, reducing heat as needed to prevent burning, 6 to 10 minutes.
- Add spices and stir to coat. Cook, stirring, until fragrant but not darkening, 30 to 90 seconds. Stir in lemon juice.
- Add broth, salt and pepper and increase heat to high to bring soup to a simmer.
- Scoop out the flesh from the squash and discard the skin. Break into large pieces if necessary.
- Add the pumpkin flesh to the soup. Bring back to a simmer, reducing heat to maintain a gentle simmer and cooking, stirring occasionally, until onions are tender and squash is completely falling apart, about 10 minutes.
- Pour coconut milk into the soup and stir.
- Take off the heat. Puree the soup in portions in a blender or with a hand blender. (BE CAREFUL WHEN MIXING HOT LIQUIDS). Serve hot garnished with coriander
Whole30: To make that complaint, use full-fat compliant coconut milk.
- Preparation time: 1 hour 20 minutes
- Cooking time: 1 hour 10 minutes
- Category: Soup
- Method: stovetop
- Kitchen: American
- Serving size: 2 cups
- Calories: 283
- Sugar: 17 g
- Fat: 16 g
- Carbohydrates: 36 g
- Fiber: 5 g
- Protein: 7 g
Keywords: Curried Butternut Squash Soup, Butternut Squash Curry Soup, Curried Squash Soup, Pumpkin Curry Soup, Curried Coconut Butternut Squash Soup