This curried, creamy butternut squash soup is vegan, wholesome, super straightforward, and packed complete of flavor. With warm spices like ginger and curry powder, and a secret ingredient to add creaminess and protein (with out cream!) this is the most effective butternut squash soup recipe you will ever make!
Wondering what to make for dinner tonight? Soup is a single of my go-to meals no matter the season, but as we head into fall and winter (the official soup season) it becomes completely irresistible to me! I adore producing soup for the reason that it is an straightforward, a single-pot recipe, it is healing, warming and nourishing — in addition to tasting scrumptious!
And this curried butternut squash soup with coconut milk is no exception. It’s so straightforward that it’ll be prepared in just 30 minutes, and with the enable of an immersion blender, you will finish up with a completely creamy soup with certainly no cream!
Latest Recipe Video!
Traditional butternut squash soup is usually produced with heavy cream or some sort of dairy to get that creamy texture. But the 1st time I produced this recipe I couldn’t think how creamy, indulgent, and filling it turned out with out the want for any heavy dairy cream!
This recipe tends to make a substantial pot which tends to make it wonderful for a meal prep dinner, and the butternut squash has a organic sweetness that tends to make this soup so satisfying! This wholesome butternut squash soup is the excellent fall soup, but honestly we adore it any time of the year!
👩🍳 Why This Recipe Works
- Simple components you can discover at your regional grocery retailer
- High in Protein
- Vegan Friendly
- Naturally Dairy-Free
- Gluten-Free
- Creamy butternut squash soup with no cream!
- Easy Recipe
🥘 Ingredients
For precise amounts, see the components list and directions in the recipe card beneath.
Butternut Squash: You’ll want two entire butternut squashes peeled, seeded, and chopped into cubes. I like to use organic butternut squash anytime it is accessible for the reason that I discover it tends to make for a more flavorful soup. Sometimes grocery shops sell cubed butternut squash currently ready (in either the fresh or frozen aisle). If you choose to go this route, which is a total time saver, you will want two 12 ounce bags.
Oil, Red Onion and Garlic: I advocate further virgin olive oil or coconut oil. You’ll use it to saute the onions and garlic. Dice your onions, and mince your garlic cloves.
Cannellini Beans: This secret ingredient tends to make this straightforward butternut squash soup recipe ultra creamy with out adding any cream, and adds tons of protein! Another way to add creaminess with out dairy is to add sweet potatoes.
Coconut Milk: The easiest way to add richness and creaminess although remaining dairy-absolutely free. You only want a single can of coconut milk, and can use either light or complete fat based on your preference. I use light to preserve the calories and fat down. But for a creamier soup, I advocate complete fat coconut milk. If you are not a fan of coconut milk, unsweetened almond milk will also work.
Vegetable Stock: Helps to thin out the soup a bit but adds more flavor than just adding water. You could also use chicken broth or chicken stock if you do not want to make it vegan or vegetarian.
Spices: You’ll want a tiny bit of fresh ginger (minced), fresh garlic, curry powder, a 1/2 a teaspoon salt, black pepper to taste, coconut sugar, and a touch of thyme give this butternut squash recipe a warm and spicy richness. This recipe utilizes curry powder, on the other hand, you can give this recipe your personal twist by adding Thai curry paste, each Thai red curry paste and Thai green curry paste would give this recipe an outstanding flavor! The Thai Kitchen brand is vegan. You can also add a dash of cayenne pepper, or red chili flakes for more heat.
🍽 Equipment
📖 Variations
Make In The Slow Cooker: Allow the components to simmer in the slow cooker for 6-8 hours on low. I advocate sautéing the onions, garlic, and ginger prior to adding to the slow cooker, then adding the rest of the components enabling it cook all through the day. Before serving, use the immersion blender to blend and make creamy.
Easy Creamy Butternut Squash Apple Soup: Add 1/2 a diced apple to this soup, and use brown sugar alternatively of the coconut sugar.
Make In The Instant Pot: Use the sauté function to sauté the onions, garlic and ginger for 5 minutes or till soft. Then add the rest of the components. Set the immediate pot to higher, and stress cook for 10 minutes. Natural release for 10 minutes, then rapid release.
Curried Butternut Squash Soup With Cinnamon And Toasted Pecans: Use 1 tsp ground cinnamon in addition to the other spices, maple syrup alternatively of the coconut sugar, and prime with a garnish of toasted pecans.
Roasted Curry Butternut Squash Soup: For even more layers of flavor — peel, cube and roast the butternut squash on a sheet pan (at 400 degrees for 30-35 minutes) prior to adding it to your stock pot.
Use A Different Winter Squash! Try producing this vegan soup with acorn squash, pumpkin, kabocha squash, or turn it into a creamy sweet potato soup by employing sweet potato alternatively of the butternut squash!
🔪 Instructions
Step 1: Heat oil in your stock pot more than medium heat. Saute onion, ginger, garlic and olive oil or coconut oil in a substantial pot more than medium heat. Sauté till onions are translucent – about 5 minutes.
Step 2: Add beans, butternut squash, curry powder, thyme, coconut milk, salt, coconut sugar and vegetable broth. Bring to a boil, decrease to simmer more than medium low heat, cover the pot and cook about 10-15 minutes till squash is soft.
Step 3: Puree soup with an immersion blender (or transfer to a higher-speed blender) till it has a smooth texture. Transfer the puréed soup into bowls. Serve this low calorie butternut squash soup warm, with a some cilantro, crushed nuts, and pita chips!
❓Recipe FAQs
The answer is – it depends! If you are producing butternut squash soup with heavy cream, it most likely will not be that wholesome and will be larger in fat and calories. But this vegan soup is genuinely properly balanced – with 260 calories, 9 grams of fiber and 10 grams protein for every giant serving. That indicates you can go back for seconds and really feel genuinely complete and happy following you are performed!
Butternut squash is an incredible vegetable, it is complete of fiber, potassium, vitamin E, thiamin, niacin, vitamin B6, and folate. Paired with the protein-wealthy white beans – this soup becomes a a single pot meal! Additionally, the light coconut milk + white beans give the soup a richness and creaminess with out the fat content of heavy cream or sour cream.
The most effective way to add flavor to butternut squash soup (or any soup recipe) is to make positive to season it liberally with salt and pepper! This soup currently has other flavor developing spices like curry powder, garlic, ginger, and so forth. But with out salt and pepper none of these spices will shine.
Absolutely! The spices in this recipe: ginger, garlic and curry powder are fairly mild and add flavor with out heat. And the coconut milk adds a good sweetness along with producing this soup wealthy and creamy (which children have a tendency to adore). If you have a curry powder that is in particular “hot”, I’d advocate adding significantly less of it to the pot when you are cooking the recipe, and as soon as you have served it to the children, add more curry powder for the adults!
Yes! This recipe (as with most butternut squash soup recipes) is naturally gluten absolutely free. The only time butternut squash soup wouldn’t be gluten absolutely free is if it was produced with a roux.
👪 How To Store
Refrigerator: Allow the leftover soup to cool prior to transferring to an airtight container. Store in the refrigerator for up to 5 days.
Freeze: This soup freezes genuinely properly so I adore to make a massive batch and freeze half for later! This creamy butternut squash soup recipe will preserve in the freezer in an airtight freezer-secure container for up to 4 months. I use these quart-sized eco-friendly freezer bags or these freezer-safe glass containers to retailer soup in the freezer.
❄️ How To Serve
- Garnishes: Fresh cilantro, shredded coconut flakes, chopped nuts (like cashews or peanuts), toasted pumpkin seeds, a dollop of sour cream (vegan sour cream functions wonderful right here), a sprinkle of red pepper flakes, a touch of lime juice, and/or entire wheat pita chips for dipping!
- With Side Dishes: You can also serve this massive bowl of soup with a side salad of fresh greens for further veggies and a freshly baked slice of crusty bread (like sourdough bread!)
- With Entrees: This tasty butternut squash soup would be a wonderful 1st course prior to any key meal. Some of my favorites to pair this with contain: this Thai Basil Eggplant Stir Fry, this Florentine Pizza, or these Vegan Quesadillas!
💭 Expert Tips
- The soup will preserve properly in the fridge for a couple of days and is simply frozen. If you are employing a freezer bag to retailer your soup, freeze it flat so that you can stack the frozen bags to save space. Also, make positive your soup is cool prior to freezing and if you program to reheat only some of it at a time, retailer it in pre-portioned containers.
- If you want to add even more veggies into this vegan butternut squash soup, I’d advocate adding 8oz frozen cauliflower (at the identical step you add the butternut squash).
- Butternut squash is harvested in the autumn, so if you are producing this soup out of season, acquire frozen butternut squash to take benefit of all these nutrients!
🥧 More Delicious And Healthy Hot Soup Recipes!
📋 Recipe Card
Curried Creamy Butternut Squash Soup With Coconut Milk
This curried butternut squash soup with coconut milk is wholesome, straightforward, and packed complete of flavor. With warm spices like ginger and curry powder, this is the most effective butternut squash soup you are going to ever make!
Servings: 8
Calories: 260kcal
Add onion, ginger, garlic and olive oil to a substantial pot more than medium heat. Saute till onions are translucent – about 5 minutes.
Add beans, butternut squash, curry powder, thyme, coconut milk, salt, coconut sugar and vegetable broth. Bring to a boil, decrease to simmer, covered, about 10-15 minutes till squash is soft.
- Puree with an immersion blender till smooth. Serve with crushed cashews or peanuts on prime and pita chips on the side!
- The soup will preserve properly in the fridge for a couple of days and is simply frozen. If you are employing a freezer bag to retailer your soup, freeze it flat so that you can stack the frozen bags to save space. Also, make positive your soup is cool prior to freezing and if you program to reheat only some of it at a time, retailer it in pre-portioned containers.
- If you want to add even more veggies into this soup, I’d advocate adding 8oz frozen cauliflower (at the identical step you add the butternut squash).
- Butternut squash is harvested in the Autumn, so if you are producing this soup out of season, acquire frozen butternut squash to take benefit of all these nutrients!
- For garnishes, I like fresh cilantro, chopped nuts (like cashews or peanuts) and entire wheat pita chips for dipping! You can also serve this with a side salad of fresh greens for further veggies.
Calories: 260kcal | Carbohydrates: 49g | Protein: 10g | Fat: 4g | Saturated Fat: 3g | Sodium: 463mg | Potassium: 1184mg | Fiber: 9g | Sugar: 6g | Vitamin A: 19995IU | Vitamin C: 41mg | Calcium: 176mg | Iron: 4.7mg
Originally published in pickyeaterblog.com
