As the weather gets cooler and the days grow shorter, there’s nothing quite like a warm bowl of soup to lift your spirits. This curried butternut squash soup has become my go-to recipe when I need something comforting but don’t want to spend hours in the kitchen. The combination of sweet squash and aromatic curry spices creates a soup that’s both filling and flavorful, perfect for those busy weeknights when you want something nourishing without too much fuss. Plus, it’s naturally dairy-free and can easily be made vegan, making it a great option for feeding friends with different dietary needs.
Possible Ingredient Alternatives
Butternut squash can be replaced with pumpkin or sweet potato for a similar creamy texture and slightly different flavor profile. Use the same amount as called for in the recipe, adjusting cooking time if needed based on the vegetable’s density.
Light coconut milk can be substituted with unsweetened almond milk or cashew milk for a lower-fat option. Use the same quantity, but consider adding a tablespoon of cornstarch to maintain thickness. For those avoiding nuts, oat milk is another suitable alternative.
Maple syrup can be replaced with honey or agave nectar. Use slightly less as they are sweeter than maple syrup. For a sugar-free option, consider using stevia or monk fruit sweetener, adjusting the amount to taste. When using these alternatives, you may need to add a small amount of liquid to compensate for the reduced volume.
| Preparation Time | 10-15 minutes |
| Cooking Time | 25-30 minutes |
| Total Time | 35-45 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 450-500
- Protein: 6-8 g
- Fat: 20-25 g
- Carbohydrates: 70-80 g
Ingredients
- 2 cups vegetable broth (low sodium preferred)
- 1 tbsp coconut oil (or avocado oil)
- 1 can light coconut milk (Thai Kitchen brand is good)
- 1 pinch sea salt
- 2 medium shallots (finely diced)
- 2 garlic cloves (minced)
- 6 cups butternut squash (peeled, seeded, and cut into 1-inch cubes)
- 1.5 tbsp curry powder (mild or medium, depending on preference)
- 1 to 2 tsp chili garlic paste (for a touch of heat)
- toasted pumpkin seeds (for garnish and crunch)
- thick coconut milk (for garnish, preferably full-fat from a can)
- 1 pinch black pepper
- 0.25 tsp ground cinnamon
- chili garlic paste (for an extra kick, optional)
- 1 to 3 tbsp maple syrup (grade A, for sweetness balance)
Step 1: Sauté Aromatics
Heat a large pot over medium heat.
Once the pot is hot, add oil followed by shallots and garlic.
Sauté these aromatics for about 2 minutes, stirring frequently to ensure they don’t burn and merely become fragrant and slightly golden.
Step 2: Cook the Butternut Squash
Add the diced butternut squash to the pot along with salt, pepper, curry powder, and a dash of ground cinnamon.
Stir well to coat the squash evenly with the seasonings.
Cover the pot and let the mixture cook for approximately 4 minutes, stirring occasionally to prevent sticking.
Step 3: Simmer the Soup
Pour in the coconut milk and vegetable broth.
If you prefer a touch of sweetness or extra flavor, add maple syrup or coconut sugar, and chili garlic paste for some heat, if desired.
Bring the mixture to a gentle boil over medium heat, then reduce the heat to low.
Cover the pot and let the soup simmer for about 15 minutes or until the butternut squash is tender and can easily be pierced with a fork.
Step 4: Purée the Soup
Using an immersion blender, purée the soup directly in the pot until it becomes creamy and smooth.
If you don’t have an immersion blender, carefully transfer the soup to a blender in batches, blend until smooth, and then return it to the pot.
Ensure the blender lid is vented, as hot liquids expand when blended.
Step 5: Adjust Seasonings and Cook
Taste the soup and adjust the seasonings as needed, adding more curry powder, salt, or sweetener to your preference.
Cook the soup for a few more minutes over medium heat to allow the flavors to meld and intensify.
Step 6: Serve and Store
Serve the butternut squash soup as is or add garnishes of choice, such as a swirl of coconut cream, chopped cilantro, or toasted pumpkin seeds.
Enjoy this dish fresh, but it can also be stored in an airtight container in the refrigerator for 3-4 days or frozen for up to a month.
