Family Recipe Book

Curried Butternut Squash Soup

4 servings


30 minutes

total time


1 Tbsp coconut or avocado oil

2 medium shallots ((thinly diced))

2 cloves garlic, minced ((2 cloves yield ~1 Tbsp or 6 g))

6 cups peeled & chopped butternut squash ((1 small butternut squash yields ~6 cups))

1 pinch each sea salt + black pepper ((plus more to taste))

1 1/2 Tbsp curry powder

1/4 tsp ground cinnamon

1 14-ounce can light coconut milk

2 cups vegetable broth (DIY or store-bought)

1-3 Tbsp maple syrup ((or sub coconut sugar))

1-2 tsp chili garlic paste ((optional))

Toasted pumpkin seeds

Chili garlic paste

Full-fat coconut milk


Heat a large pot over medium heat.

Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.

Add butternut squash and season with salt, pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.

Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional - for heat).

Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender.

Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.

Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.

Serve as is or with garnishes of choice (options above). Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month. Best when fresh.


Serving Size



287 kcal

Total Fat

11 g

Saturated Fat

8 g

Unsaturated Fat

1.25 g

Trans Fat





287 mg

Total Carbohydrate

48.8 g

Dietary Fiber

12.4 g

Total Sugars

15.1 g


5.1 g

4 servings


30 minutes

total time
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