Curried Butternut Squash Soup

This soup is creamy and hearty, and makes for a warming cold weather meal.

Nutrition: Along with Potassium, folate, vitamin C and fiber, this vibrant orange squash is packed with an abundance of powerhouse nutrients known as carotenoids. In particular, beta-carotene is considered an antioxidant, as well as a precursor to vitamin A. This compound helps maintain healthy skin, and plays a vital role in eye health. Individuals who consume the necessary levels of beta-carotene can lower their risk for coronary artery disease, stroke, macular degeneration, and other age-related diseases. 

This soup is creamy and hearty, and makes for a warming cold weather meal.

I slightly adapted this delicious recipe from While many squash soup recipes call for peeling and dicing the raw squash before cooking, I find that roasting can be less daunting, less labor intensive, and also brings out a deeper flavor. The squash can be roasted earlier in the day, or even the day before, and stored in the fridge. Roasted squash can also be scooped out and served topped with sautéed spinach and white beans, or grilled chicken for dinner. This recipe serves four. To serve more people, and/or to have leftovers, choose a large squash and double the other ingredients. I like to freeze 1 1/2 cup portions in containers, and throw in a pot to warm for a quick meal.

Curried Butternut Squash Soup

Serves 4 


  • 1 Tbsp coconut oil
    2 medium shallots, thinly sliced
    2 cloves of garlic, minced
    1 small butternut squash
    1/2 teaspoon kosher salt, plus more to taste
    pepper to taste
    1/4 teaspoons ground cinnamon
    1 1/2 Tablespoons curry powder
    1  14-oz can light (unsweetened) coconut milk
    2 cups vegetable broth
    2 Tablespoons pure maple syrup
    1 teaspoon “Sriracha” sauce

Optional for Serving:
Full fat coconut milk and toasted pumpkin or sunflower seeds.


Heat oven to 400°F

With a large, heavy knife, slice squash in half lengthwise. Place squash halves, flesh side up, on a large sheet pan. Rub a little olive oil on the flesh sides and sprinkle with 1/2 tsp salt and a few turns of pepper.

Place pan with squash on a rack in the middle of the oven, and bake for 40 minutes to 1 hour (depending on size), until cooked through and soft when pierced with a fork. The edges may begin to brown slightly and caramelize. When squash is cooked, remove from oven and allow to cool slightly. Scoop soft flesh from skin with a large spoon, and set aside.

Heat a large, heavy bottomed pot or dutch oven over medium heat. Once hot, add oil, shallots, and garlic. Saute for 2 minutes, stirring frequently. Add squash, pinch of salt, spices, and stir to coat.

Add coconut milk, broth, syrup and Sriracha (if using), stirring well. Bring to a low boil, and then reduce heat to low, cover, and simmer 3 minutes or so.

Use an immersion blender, or transfer to a blender, and puree on high until creamy and smooth.  Taste and adjust seasonings as needed.

Serve drizzled with coconut milk and/or toasted seeds, if desired.


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