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    Home » Recipes » Soup

    Healthy Curried Butternut Squash Soup (vegan & paleo)

    Modified: Jan 25, 2025 • Published: Oct 10, 2022 by Dr. Erin Carter • This post may contain affiliate links • 1 Comment

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    A bowl of curried butternut squash soup garnished with flowers and coconut milk.
    A bowl of curried butternut squash soup garnished with fresh parsley and fresh flowers.
    A bowl of curried butternut squash soup garnished with flowers and coconut milk.

    This healthy curried butternut squash soup is so easy to make and is full of flavour. This soup is the perfect fall side dish that will have you coming back for seconds and thirds. It's also dairy free, paleo, vegan and Whole30 compliant.

    A bowl of curried squash soup garnished with flowers and coconut milk.

    Soup recipes like my cherry tomato soup, the best vegan cream of mushroom 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 recipe:
    • Ingredients and substitutions:
    • Recipe variations and add ins:
    • How to make healthy curried butternut squash soup:
    • Top tips:
    • How to serve:
    • Healthy curried butternut squash soup FAQs:
    • Other soup recipes you will love: 
    • Recipe

    Why you will love this recipe:

    • This curry butternut squash soup has the most incredible flavour!
    • It is so easy and simple to make and is ready in under 30 minutes.
    • It's made in one pot so the clean up is so quick and easy!
    • Besides being healthy this soup recipe is also dairy free, paleo, gluten-free, Whole30 compliant, vegetarian, and vegan.
    • It's made with coconut milk and apples, giving it a unique sweet flavour and a delicious creamy texture.
    • It makes great leftovers and freezes really well so it's perfect for meal prep.
    • 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 and substitutions:

    • Butternut squash - you can use fresh or frozen butternut squash to make this soup recipe. If you don't have butternut squash you can swap this for another type of squash. Be sure to peel the squash before cooking it if the squash you bought isn't already peeled.
    • Butter or coconut oil - this is used to sauté the onions to help give them the best flavour. If you are vegan or dairy free be sure to use coconut oil. You could also use a vegan butter instead.
    • Apples - red apples add a delicious sweet flavour to this fall soup recipe. You can use any type of red apple that you like to make this squash and apple soup. My favorite apples to use are honey crisp, pink lady or gala.
    • Coconut milk - coconut milk adds a delicious creaminess to this soup. I recommend using full fat coconut milk for the most rich and creamy soup.
    • Curry spice - curry spice is used to give this curry butternut squash soup such an incredible flavour. You can use any type of curry spice that you like to make this soup.
    • Onion - onion helps add even more delicious flavour to this fall soup recipe. You can use any type of onion that you like including white onion, yellow onion or sweet onion.
    • Broth - depending on your dietary restrictions you can use different types of broth to make this soup including vegetable broth, chicken broth or bone broth.
    • Ground cinnamon and sea salt - these simple seasonings add even more flavour to this creamy soup.

    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:

    A pot with chopped onions being cooked in it and a wooden spoon in the pot with the onion.
    1. Step 1: Place a large pot or stockpot 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.
    A pot with coconut milk, chopped apples, chopped butternut squash and ground cinnamon in it.
    1. Step 2: Next add the remaining ingredients to the pot and bring everything to a boil.
    A large pot with a butternut squash soup cooking in it and a wooden spoon in the pot with the soup.
    1. Step 3: Then turn down the heat to low and allow the ingredients to simmer for about 30 minutes (until they are soft).
    A large pot with a creamy butternut squash soup in it and a wooden spoon in the pot with the soup.
    1. 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 them or tell they are there. Plus apple peels are full of vitamins, minerals, antioxidants and fiber so by leaving them on the apples you increase the nutritional profile of this soup.
    • This soup makes a large batch so feel free to freeze any extras or cut the recipe in half if you want a smaller amount.
    • If you don't have an immersion blender you can transfer the soup to a high speed blender and blend it in there instead.

    How to serve:

    This soup tastes great as is but you could also top it with crushed crackers, croutons, fresh basil or fresh cilantro. 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, paleo broccoli salad or turkey and pesto sandwich.

    A bowl of curried butternut squash soup garnished with flowers, and fresh parsley.

    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: 

    • A bowl of butternut squash and red pepper soup garnished with croutons and fresh herbs.
      Butternut Squash and Red Pepper Soup
    • A bowl of creamy cauliflower soup topped with roasted cauliflower and fresh parsley.
      The Best Instant Pot Cauliflower Soup (Healthy, Vegan & Whole30)
    • A bowl of vegan cream of mushroom soup with a spoon in it and topped with cooked mushrooms.
      The Best Vegan Cream of Mushroom Soup (paleo & Whole30)
    • A bowl of creamy soup topped with fresh parsley and crushed crackers.
      Creamy Vegan Cauliflower Soup (Whole30 & paleo)

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    Recipe

    A bowl of paleo curried butternut squash soup garnished with flowers and fresh parsley.

    Healthy Curried Butternut Squash Soup

    This healthy curried butternut squash soup is the perfect fall side dish. Full of flavour you will love how easy it is to make!
    5 from 10 votes
    Print Pin Rate
    Course: Side Dish, Snack, Soup
    Cuisine: American
    Diet: Diabetic, Gluten Free, Vegan, Vegetarian
    Prep Time: 5 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 8 servings
    Calories: 305kcal
    Author: Dr. Erin Carter

    Equipment

    • Immersion blender
    • Large pot or stockpot

    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

    1. You do not need to peel the apples. The skin will get pureed when you blend it with the immersion blender. 
    2. 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
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

    Reader Interactions

    Comments

    1. Melissa Griffiths

      October 22, 2017 at 12:26 am

      I love butternut squash soup, but haven't tried a curry version before! Yum!

      Reply

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