Nothing says “winter” more than “soup.” Especially when it uses seasonal ingredients like butternut squash!

This creamy Curried Butternut Squash Soup infused with coconut milk and curry powder is perfect for the fall and winter months. It takes about 30 minutes from start to finish – ideal for nights when you want something quick, simple and healthy. 

Garnish with pumpkin seeds, a dollop of yogurt or cilantro leaves to bring the soup into nice balance. Serve with a simple green salad or side sandwich and you have a savory, gut friendly meal. 

 

Why we love these ingredients

Just one cup of Butternut squash contains almost 7 grams of fiber, which can help prevent constipation and support regularity. It’s loaded with Vitamin A, which promotes vision health. Plus it’s a source iron, folate, and zinc with protect your bones.

Garlic is a natural anti-bacterial and immune booster. A large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with a placebo1.

Coconut contains antibacterial compounds and  generally regarded as a source of healthy fat. The meat contains protein and gut-friendly fiber. fiber, as well as such essential minerals as iron, magnesium, and copper. Research shows coconut also supports healthy blood sugar levels.

1 Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey - PubMed (nih.gov)

 

Pro tips to get you started

We prefer butternut squash for this recipe for  its mild flavor and smooth texture when blended.  You can substitute for Acorn Squash, Sugar Pumpkins and Delicata squash, however the flavor and texture will be a little different.

It's easier to peel a butternut squash if you microwave it whole for 30 seconds first. That short amount of time helps soften the peel just enough to make it easier to work with. Stab the squash a few times with a fork before microwaving so it can vent steam (it can explode if not), then peel off the skin and cut into cubes.

Want a shortcut? Many supermarkets sell butternut squash already peeled and cubed. Saves a lot of time and effort!

Refrigerate leftover soup in an airtight container for up to 4 days. You can also freeze the soup for up to 3 months. Just defrost in the fridge the day before you plan to eat it. Reheat the soup over medium heat on the stove to a full rolling boil.

 

What is Curry Powder?

While curry powder looks  a lot like powdered turmeric, that’s where the similarity ends. 

Turmeric is a spice extracted from the curcuma longa plant. Meanwhile, curry powder is a blend of several spices including turmeric, fenugreek, red chiles, paprika, cloves, ginger, cinnamon and more. It has a more intense, warm and vivid flavor profile than turmeric alone and has a host of benefits. If curry powder is an intimidating spice for your taste buds, try toasting it in your oil and garlic/onion/shallots before you add the remainder of your ingredients to unlock the right flavors.

 

Curried Butternut Squash Soup

This delectable soup teases the taste buds with spices and a hint of sweetness. It’s also gut-friendly, vegetarian and gluten-free

PREP TIME: 5 minutes

COOK TIME: 25 minutes

Servings 4

Ingredients

• 1 Tbsp coconut or avocado oil
• 2 medium shallots, diced 
• 1 Tbsp minced garlic [2-3 cloves]
• 6 cups peeled & chopped butternut squash (1 small butternut squash yields ~6 cups)
• 1 1/2 Tbsp curry powder 
• 1/4 tsp ground cinnamon
• 1 14-ounce can light coconut milk
• 2 cups vegetable broth 
• 3 Tbsp maple syrup [or coconut sugar]
• 1/8 tsp ground cumin
• Pinch Salt and freshly ground pepper [to taste]

Garnishes 

• Toasted pumpkin seeds
• Yogurt 
• Cilantro leaves
• Parsley leaves

Instructions

1. Heat a large pot over medium heat.
   
   
2. Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
   
   
3. Add your pepper, curry powder, and ground cinnamon and let the spices toast for a minute or two before adding your butternut squash and salt. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.
   
   
4. Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional – for heat).
   
   
5. 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.
   
   
6. Use an immersion blender or transfer soup to a blender. Purée on high until creamy and smooth. If using a blender, return soup back to pot.
   
   
7. Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.
   
   
8. Garnish with a dollop of yogurt and other garnishes of choice.