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coconut curry butternut squash soup

Coconut Curry Butternut Squash Soup

Course: Main Course, Side Dish, Soup
Cuisine: American
Keyword: Coconut Curry Butternut Squash Soup
Prep Time: 10 minutes
Cook Time: 50 minutes
cooling time: 20 minutes
Total Time: 1 hour
Servings: 4
Calories: 305kcal
Author: Cindy Rainey
This plant-based coconut curry butternut squash soup is oil-free and dairy free. It is rich, satisfying and delicious.  Use whole butternut squash, lite coconut milk, onions, carrots, and an apple.  Curry, cumin, and cayenne give this soup a spicy subtle flavor.
Print Recipe


  • 2 butternut squash
  • 2 cups vegetable broth divided - add more if necessary
  • 1 yellow onion
  • 1 Granny Smith apple no need to peel
  • 2 carrots no need to peel
  • 1/2 teaspoon curry powder use more to taste
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper use less to taste
  • 1 teaspoon salt
  • 13.5 ounce can lite coconut milk
  • salt and pepper to taste


  • Wash and microwave the butternut squashes for ten minutes. Let sit 10 minutes till just cool enough to handle.
  • Cut the stem ends off and cut in half.  Scoop out the seeds.
    butternut squash end cut off
  • Place all four halves in a large baking dish. Pour about an inch of water in the bottom and cover tightly with foil. Cook at 380° for about 30-40 minutes or until soft. Since this was precooked in the microwave and microwave times do vary, your cooking time in the oven might also vary.  Make sure it is soft enough to scoop. Let sit to cool.
  • While the butternut squash is cooking and cooling, dice the onion, carrots, and apple.  There is no need to peel the carrots or apples.  
  • Line the medium-sized soup pan with about 1 cup of vegetable broth.  Sauté the onion, carrots, and apple until softened.  About 7 minutes. Watch your pan so that the broth does not dry up and ingredients stick.
  • Add in the curry powder, cumin, cayenne, and salt with the vegetable/apple mixture is sautéing.  I love curry and 1/2 teaspoon is not enough for me. I have found though, that not everyone agrees. So start with 1/2 teaspoon and add more at the end for your personal taste. 
  • After the vegetables/apple have softened.  Turn off heat and set aside while you make the butternut squash puree.
  • Scoop out about 6 cups, of cooked butternut squash, loosely packed.  Add to blender and then pour lite coconut milk on top.  Blend until well pureed.
  • Add to veggie mixture in the pan. Add in another cup of broth.  Depending on how much moisture was in the butternut squash, you might want to add in more or less. 
  • Heat through.  Using a hand mixture, blend until most of the chunk are gone. It's okay to leave a few though and adds to a more interesting soup texture. If you do not have a hand blender, then use a traditional blender and process/blend in batches.
  • Add in salt and pepper to taste. Top with croutons or serve with warm bread if desired.


Calories: 305kcal | Carbohydrates: 60g | Protein: 4g | Fat: 7g | Saturated Fat: 6g | Sodium: 1169mg | Potassium: 1518mg | Fiber: 10g | Sugar: 16g | Vitamin A: 45285IU | Vitamin C: 84.6mg | Calcium: 203mg | Iron: 3.2mg