Vegan Butternut Squash Soup

4.5
(2)
2 Reviews

Thai spices and creamy coconut milk distinguish this version from traditional butternut squash soup. Curry paste is a convenient way to add complex flavor, but if you want to make sure this soup is vegan or if you are allergic to shellfish, check the ingredient list carefully--some brands contain shellfish.

By
Carolyn Casner
Carolyn Casner
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Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
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Prep Time:
25 mins
Additional Time:
20 mins
Total Time:
45 mins
Servings:
8
Yield:
8 cups
Nutrition Profile:
Low-Carb Nut-Free Dairy-Free Healthy Immunity Low-Sodium Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
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Ingredients

Original recipe (1X) yields 8 servings

  • 2 tablespoons avocado oil

  • 1 cup chopped onion

  • 1 tablespoon minced garlic

  • 1 tablespoon minced ginger

  • 2 tablespoons Thai curry paste

  • 4 cups low-sodium vegetable broth

  • 1 small butternut squash (about 2 pounds), peeled and cubed (about 5 cups)

  • ½ teaspoon salt

  • 1 (14 ounce) can coconut milk

  • 1 tablespoon lime juice, plus lime wedges for serving

  • Chopped fresh cilantro for garnish

Directions

  1. Heat oil in a large saucepan over medium heat. Add onion, garlic and ginger; cook, stirring, until starting to soften, about 3 minutes. Add curry paste and cook for another minute. Add broth, squash and salt; bring to a boil. Reduce heat to maintain a simmer and cook, stirring occasionally, until the squash is tender, 20 to 25 minutes. Stir in coconut milk and lime juice and cook until heated through, 1 to 2 minutes more. Remove from heat.

  2. Puree the soup in the pot using an immersion blender or in batches in a blender. (Use caution when blending hot liquids.) Serve garnished with cilantro and a squeeze of lime, if desired.

Tips

To make ahead: Refrigerate soup for up to 4 days. Reheat before serving.

Originally appeared: EatingWell.com, August 2018

Nutrition Facts (per serving)

183 Calories
14g Fat
13g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size 1 cup
Calories 183
% Daily Value *
Total Carbohydrate 13g 5%
Dietary Fiber 3g 10%
Total Sugars 4g
Protein 2g 4%
Total Fat 14g 18%
Saturated Fat 10g 49%
Vitamin A 8298IU 166%
Vitamin C 14mg 15%
Folate 25mcg 6%
Sodium 313mg 14%
Calcium 55mg 4%
Iron 2mg 13%
Magnesium 47mg 11%
Potassium 355mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.