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Vegan Curried Butternut Squash Soup. Glutenfree Recipe
5 from 33 votes

Vegan Curried Butternut Squash Soup. Glutenfree Recipe

Vegan Curried Butternut Squash Soup combines butternut squash with warming spices like garam masala, cinnamon, and turmeric, simmered with onion, garlic, ginger, carrot, coconut milk, and water to create a creamy, spiced soup. The dish is garnished with toasted coconut and pumpkin seeds for texture and optional cashew cream adds richness.

Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings: 2
Calories: 257 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tsp neutral cooking oil generic cooking oil
  • 1/2 cup onion
  • 1 bay leaf
  • 1 clove optional
  • 1/2 inch ginger minced
  • 1 clove garlic
  • 1/4 cup carrot loaded, chopped
  • 1/4 tsp cinnamon powder
  • 1/4 tsp garam masala or curry powder
  • 1/8 tsp turmeric powder
  • nutmeg a pinch
  • 1.5 cups butternut squash or 2 cups cubed, mashed or canned
  • 1/4 tsp salt or to taste
  • 1/2 cup coconut milk
  • 1/2 cup water less or more to preferred consistency
  • black pepper or cayenne or both, a generous dash
  • 1 tsp sugar or maple syrup
Garnish
  • 2 Tbsp unsweetened coconut
  • 2 Tbsp pumpkin seeds pepitas or sunflower seeds, raw
  • cashew cream or coconut milk, for garnish

Instructions

    Cup of Yum
  1. In a pan, add oil and heat on medium.
  2. Add onion, bay leaf and clove and cook for 5 minutes or until translucent. (Cook in broth to make oil-free)
  3. Add in the garlic, ginger and carrots and cook for 2 minutes.
  4. Add in the garam masala, cinnamon, turmeric, nutmeg and mix for a few seconds.
  5. Add in the mashed butternut squash and salt and cook for 2 minutes.
  6. Add in the coconut milk, water and black pepper and cover and cook for 7 to 8 minutes.
  7. Taste and add sugar and spice. Take off heat. blend with an immersion blender, or cool slightly and blend in a regular blender until smooth.
  8. Garnish:
  9. Toast the coconut and pumpkin seeds in a pan on medium heat until the coconut is golden. Mix in a pinch of cinnamon powder and use as garnish.
  10. To make with cubed butternut squash: Cook the onions, bay leaf and cloves for 3 minutes. Add in the cubed butternut squash and cook for 8 to 10 minutes until golden and somewhat fork tender. Add garlic, ginger and carrots. Cook for 2 minutes. Add spices, mix in. Add the coconut milk, water, pepper and salt. Cover and cook until the squash is tender. Blend and serve.

Notes

  • Whole butternut squash can be roasted until soft, then peeled and mashed for use in the soup to add deeper flavor.
  • Adjust spices and sweetness after blending to suit taste preferences.
  • Garnish with toasted coconut and pumpkin seeds for crunchy texture contrast.
  • Cashew cream or additional coconut milk can be used as garnish to enrich the soup.

Nutrition Information

Calories 257kcal (13%) Carbohydrates 25g (8%) Protein 5g (10%) Fat 16g (25%) Saturated Fat 9g (45%) Sodium 362mg (15%) Potassium 587mg (12%) Fiber 4g (16%) Sugar 7g (14%) Vitamin A 13835IU (277%) Vitamin C 26.4mg (29%) Calcium 65mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 2 Serving

Amount Per Serving

Calories 257

% Daily Value*

Calories 257kcal 13%
Carbohydrates 25g 8%
Protein 5g 10%
Fat 16g 25%
Saturated Fat 9g 45%
Sodium 362mg 15%
Potassium 587mg 12%
Fiber 4g 16%
Sugar 7g 14%
Vitamin A 13835IU 277%
Vitamin C 26.4mg 29%
Calcium 65mg 7%
Iron 2mg 11%

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