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Curried Butternut Squash Soup

Curried Butternut Squash Soup is a delicious way to celebrate squash season! This soup is lightly sweet, spicy, and creamy, with a velvety texture you'll love. 

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6
Calories: 173 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 small yellow onion , chopped
  • 2 garlic cloves , minced
  • 4 teaspoons curry powder
  • 3 cups water
  • 2 pounds butternut squash , peeled and cubed (6 cups)
  • 2 teaspoons fine sea salt , plus more to taste
  • ¾ cup coconut milk (or milk of choice)
  • 1 to 3 tablespoons maple syrup
  • 1 to 3 teaspoons fresh lime juice

Instructions

    Cup of Yum
  1. Pour the olive oil to a large pot over medium high heat, and saute the onion until it softens, about 8 minutes. Add in the garlic and curry powder and stir for one more minute.
  2. Add in the water, squash, and salt, and bring the liquid to a boil over high heat. As soon as it is boiling, cover the pot with a lid and lower the heat to a gentle simmer. Cook until the squash is fork tender, about 20 minutes.
  3. When the squash is tender, transfer the soup to a blender and carefully blend until smooth. For safety, remove the vent in the blender's lid and cover it with a thin dish towel. This will let steam escape without splatter, so the lid won't blow off from the steam pressure. Alternatively, you can use an immersion blender to blend the soup directly in the pot.
  4. Return the soup to the pot over medium heat, and stir in the coconut milk, maple syrup, and lime juice. You can adjust the maple syrup and lime juice to your taste, starting with the smallest amount, and adding more of each, as needed. (They tend to go together; if you add more lime juice you will probably also want more maple syrup to balance out the tangy flavor.) You can add up to 1 tablespoon of lime juice and 3 tablespoons of maple syrup, in total. Taste the soup and add extra salt, if needed. I tend to add an extra ½ teaspoon of salt at the end.
  5. Serve warm with fresh cilantro or black pepper on top. See notes below if you'd like to roast the butternut squash seeds as a topping, too. Leftover soup can be stored in an airtight container in the fridge for up to 5 days. You can also freeze soup for up to 3 months.

Notes

  • Nutrition information is for 1 of 6 servings, about 1 1/3 cups. This information is automatically calculated, and is just an estimate, not a guarantee.
  • If you need to avoid coconut milk, you can use heavy cream or any other unsweetened non-dairy milk you prefer. In that case, you may want to use only a 1/2 cup of milk or cream.
  • I typically buy my curry powder from Whole Foods or Trader Joes, so brands like Frontier, Simply Organic, or one of the store brands should work well.
  • This recipe was updated in October 2022. The original recipe called for almond milk instead of coconut milk, and no maple syrup or lime juice. I hope you'll enjoy this updated version even more!

Nutrition Information

Calories 173kcal (9%) Carbohydrates 25g (8%) Protein 3g (6%) Fat 9g (14%) Saturated Fat 6g (30%) Polyunsaturated Fat 0.4g Monounsaturated Fat 2g Sodium 793mg (33%) Potassium 678mg (19%) Fiber 4g (16%) Sugar 7g (14%) Vitamin A 16083IU (322%) Vitamin C 36mg (40%) Calcium 101mg (10%) Iron 2mg (11%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 173

% Daily Value*

Calories 173kcal 9%
Carbohydrates 25g 8%
Protein 3g 6%
Fat 9g 14%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.4g 2%
Monounsaturated Fat 2g 10%
Sodium 793mg 33%
Potassium 678mg 14%
Fiber 4g 16%
Sugar 7g 14%
Vitamin A 16083IU 322%
Vitamin C 36mg 40%
Calcium 101mg 10%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.