Curry butternut squash soup
  • Total time: 30-40 minutes, cooking time: 20 minutes, prep time: 10-20 minutes
  • Makes: 4 servings


  • 2 cups of butternut squash, cubed with seeds removed (about 1 small squash)
  • 3 1/2 cups vegetable stock
  • 1/2 cup light coconut milk
  • 1 medium onion diced
  • 1 tablespoon coconut oil
  • 3 garlic cloves, minced
  • 1 tablespoon fresh ginger, minced
  • 1-2 tablespoons curry powder
  • 1 tablespoon garam masala
  • 1 teaspoon cumin
  • 1/4 teaspoon cloves
  • Salt and black pepper to taste
  • Optional: 1-2 chili peppers, and a drop of coconut milk, toasted pumpkin seeds and sage for garnish


  1. Preheat the oven to 350°F. Cube and rub the butternut squash with some of the coconut oil. Then place them in the oven for 15-20 minutes.
  2. At the same time, heat a large soup pot over medium-high heat, and melt the oil. Add onion and do not stir. Allow onions to brown on one side, then flip them in one move and do not stir again, allowing onions to brown on the other side.
  3. Add garlic and ginger, stir, and cook for 1-2 minutes, until garlic becomes fragrant and slightly brown. Add curry powder, garam masala, cumin, and cloves, and constantly stir until spices become toasted and fragrant, for about 60 seconds. Add stock, coconut milk, and butternut squash, and bring to a boil.
  4. Turn off heat, and use an immersion blender to blend the soup until smooth. Alternatively, transfer soup in batches to a blender, and blend until smooth. Once soup is completely smooth, turn the flame back on to medium-high heat and bring soup to a simmer.
  5. Serve soup with some toasted pumpkin seeds, drop of coconut milk and a pinch of chopped sage.

Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

  • Calories: 88
  • Fat: 7.2 g
  • Carbs: 9.75 g
  • Protein: 4 g