This healthy curried butternut squash soup is so easy to make and is full of flavour. It's made with coconut milk and apples and is the perfect fall side dish. It's also dairy-free, paleo, vegan, and Whole30 compliant.
Soup recipes like my cherry tomato soup, and dairy free potato soup are some of my favourite comfort foods which is why I am so excited to share another healthy soup with you today.
Table of Contents
Why you will love this soup:
- This curry butternut squash soup has the most incredible flavour!
- It is so easy to make and is ready in under 30 minutes. Plus it's made in one pot so the clean up is really simple.
- Besides being healthy this soup is also dairy-free, paleo, gluten-free, Whole30 compliant, vegetarian, and vegan.
- It's the perfect vegetable dish to serve at Thanksgiving dinner, just like easy honey glazed carrots and parsnips.
If you love fall soups you will also love carrot turnip soup and vegan zucchini soup.
Ingredients:
For the exact measurements refer to the recipe card later in this post.
Jump to the Recipe
- Produce: butternut squash, red apples, and onion. You can use fresh or frozen butternut squash. Be sure to peel the squash before cooking it if the squash you bought isn't already peeled. You can use any type of red apple that you like. You can use any type of onion including white onion, yellow onion or sweet onion.
- Liquids: broth, vanilla extract and full fat coconut milk. You can use different types of broth to make this soup including vegetable broth, chicken broth or bone broth.
- Butter or coconut oil: to sauté the onions. If you are vegan or dairy-free be sure to use coconut oil.
- Seasonings and spices: ground cinnamon, sea salt and curry spice.
Recipe variations and add ins:
- To give this soup a different flavour you can use roasted butternut squash.
- Instead of coconut milk you could use cashew milk to make this soup.
- To make this soup dairy-free and vegan: use coconut oil instead of butter.
How to make healthy curried butternut squash soup:
- Step 1: Place a large pot or stockpot on the stove on medium heat and add the butter. Once the butter is melted, add the chopped onion and cook for a few minutes, until the onion is translucent.
- Step 2: Add the remaining ingredients to the pot and bring everything to a boil.
- Step 3: Then turn down the heat to low and allow the ingredients to simmer for about 30 minutes (until they are soft).
- Step 4: Let the soup cool for a few minutes and then use your immersion blender to blend well, until smooth. Then serve and enjoy!
Top tips:
- You do not need to peel the apples when making this soup. They will get blended so you won't be able to taste the peels or tell they are there.
- If you don't have an immersion blender you can transfer the soup to a high speed blender and blend it in there instead.
- Serving ideas: this soup tastes great as is but you could also top it with crushed crackers or croutons. To make it into a complete meal add some protein such as cooked tofu, chicken, turkey or beef. I love pairing this soup with my almond flour biscuits, gluten free cornbread, or turkey and pesto sandwich.
Healthy curried butternut squash soup FAQs:
Is this soup recipe Whole30?
Yes this is a Whole30 butternut squash soup recipe.
Can I freeze this soup?
Yes! This soup freezes really well.
Do you have a replacement for the coconut milk?
If you can't have coconut milk I would use cashew milk instead.
How should I store butternut squash soup?
Store any leftover soup in an airtight container in the fridge for up to 7 days.
This soup also freezes really well for up to 3 months.
Other soup recipes you will love:
Recipe
Healthy Curried Butternut Squash Soup
This healthy curry butternut squash soup is the perfect fall side dish. Full of flavour you will love how easy it is to make!
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Servings: 8 servings
Calories: 305kcal
Ingredients
- 3 tablespoon coconut oil (or butter)
- 1 cup chopped white onion
- 1 kg fresh or frozen squash, peeled
- 2 red apples, chopped (I love Pink Lady or Gala apples)
- 3 cups chicken broth or vegetable broth
- 3 cups full fat coconut milk
- 1 tablespoon vanilla extract (omit for Whole30)
- 2 tablespoon curry spice
- 1 tablespoon ground cinnamon
- 2 teaspoon sea salt
Instructions
- Place a large pot on the stove on medium heat and add the butter to the pot.
- Once the butter is melted, add the chopped onion to the pot and cook for a few minutes, until the onion is translucent.
- Add the remaining ingredients to the pot and bring everything to a boil.
- Turn down the heat and allow the ingredients to simmer for ~30 minutes (until they are soft).
- Let the soup cool for a few minutes and then use your immersion blender to blend well, until smooth.
- Serve and enjoy!
Notes
- You do not need to peel the apples. The skin will get pureed when you blend it with the immersion blender.
- Nutritional values are an estimate and will vary depending on the exact ingredients used.
Nutrition
Calories: 305kcal | Carbohydrates: 27g | Protein: 4g | Fat: 23g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 11mg | Sodium: 987mg | Potassium: 741mg | Fiber: 5g | Sugar: 9g | Vitamin A: 13773IU | Vitamin C: 32mg | Calcium: 106mg | Iron: 4mg
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Melissa Griffiths
I love butternut squash soup, but haven't tried a curry version before! Yum!