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Two bowls of curried butternut squash soup with cilantro on a wooden table

Curried Butternut Squash Soup

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  • Author:
  • Prep Time: 10 mins
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Cuisine: American


This Thai-inspired curried butternut squash soup is rich and silky, but not heavy. Just 5 ingredients – perfect for weeknights!


  • 1 medium butternut squash (about 3 pounds) (See Note)
  • Fine sea salt
  • Freshly ground black pepper
  • One 13-ounce can full-fat unsweetened coconut milk
  • 1 cup filtered water
  • 2 tablespoons Thai red curry paste
  • 2 tablespoons soy sauce or tamari
  • 23 tablespoons fresh lime juice (from 1-2 limes)
  • Chopped cilantro, for serving


  1. Preheat the oven to 400ºF.
  2. Using a sharp knife, trim both ends of the squash. Cut squash in half widthwise, separating the thinner top part from the round bottom part. Halve each part lengthwise. Using a spoon, scoop out the seeds and strings; discard. Sprinkle the squash with salt and pepper and place skin-side up on a parchment-covered baking sheet. Roast until the squash gives easily when pressed, 50 to 60 minutes. (You can roast the squash up to 4 days in advance).
  3. Remove from the oven and let stand until the squash is cool enough to handle.
  4. Scoop out the squash flesh and discard the skins. (You should have about 4 cups of squash). Place in a medium pot and add the milk, water, curry paste, and soy sauce. Cover, bring to a simmer, and cook for 5 to 8 minutes. Turn heat off.
  5. Add the lime juice. Using an immersion blender (or regular blender, see Note), blend until smooth. Taste and season with more soy sauce or lime juice, if needed. Add more water to thin out, if needed. Serve with cilantro.


  1. You can use other sweet orange vegetables in place of squash – like roasted carrots or sweet potatoes. Make sure to peel them before roasting.
  2. Blender safety: since the soup is hot, it’s important that steam has a way to escape the blender while you puree, so remember to take out the removable center of the blender lid before blending. If the steam is trapped inside, the blender lid will blow off when you start to blend and you’ll have soup all over your kitchen.


  • Serving Size: 1/6 of the recipe
  • Calories: 205
  • Carbohydrates: 28.6 g
  • Fiber: 4.6 g
  • Protein: 3.4 g