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Lightly Curried Butternut Squash

Photo attribution: Leanne Brown
Ready In: 45 minutes
Serves: 4
Dairy-freeGluten-freeLow Added SugarVeganVegetarian

Serve this soup to people who think they don’t like squash or curry, and you’ll change some minds. You can substitute any winter squash for the butternut squash.

What you'll need

Measuring cups
Measuring spoons
Can opener
Large pot (stockpot) with lid
Sharp knife
Cutting board
Potato masher or wooden spoon
Serving bowls


Serves 4
1 Butternut Squash
1 teaspoon Olive Oil
1 Onion medium, diced
1 Green Bell Pepper diced
3 cloves Garlic finely chopped
1 teaspoon Cumin Powder
1 teaspoon Ground Coriander
1 teaspoon Turmeric
1/2 teaspoon Cayenne Pepper or more if you like it spicy
13 1/2 ounces Coconut Milk light
3 cups Water
Salt to taste
Black Pepper to taste
Sour Cream (optional)
Scallions (optional)
Cilantro (optional)


1.To prepare the squash, peel off the tough skin with a potato peeler. Cut the squash in half lengthwise with a sharp chef’s knife, then scoop out the seeds and gloop. (You can save the seeds for a tasty snack later, if you like: just clean the gloop off, then toast the seeds.)

Next, slice off the stem and very bottom of the squash and throw them away. Take each half of the squash and place it face-down on a cutting board. Slice each across into 1/2” sticks, then turn each slice into cubes.

3.Heat the olive oil in a large pot over medium heat. Add the onion, pepper, and garlic, then sauté for 2 minutes. Add the cubed squash and spices and stir it all together.
4.Put a lid on the pot and let it cook for another 2 minutes. Add the coconut milk and water and stir. Bring the soup to a boil, then turn down the heat to low and let it cook for about 30 minutes, or until the squash is tender.
5.Once the squash is tender, taste the soup and add salt and pepper as needed.
6.Wait until the soup has cooled before transferring it to a blender. Pureé until smooth, then taste again and add any more salt and pepper it might need.
7.Pour into bowls and add toppings, if desired.

Nutrition Facts

Serving Size 2.00 cup

Serving Per Container 4

Amount Per Serving
Calories 138
% Daily Value*
Total Fat 3.5 g4%
Saturated Fat 1.8 g9%
Sodium 17 mg1%
Total Carbohydrate 28 g10%
Dietary Fiber 7 g25%
Protein 3.6 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: