Coconut Thai Butternut Squash Soup

When it’s snowing outside, temperatures are below freezing, and there’s a huge butternut squash sitting on your counter top, there isn’t much else to do except make a hearty, healthy warming butternut squash soup. Butternut squash is one of my favorite soups to make because it’s loaded with nutrients, it’s low calorie and super super filling. The only thing I don’t like about it, is I have it so often  that I get a little tired of it. To solve that problem, I decided to put a new twist on a typical butternut squash soup, and I did that by adding a Thai flare with curry and coconut. It’s now a new wintertime staple.
Butternut squash is an amazing source of beta carotene, a good source of potassium, and high in immune-boosting vitamin C. It’s also full of heart-healthy fiber (hence why I was very full after only having one cup!). Enjoy this soup and stay healthy and happy even on the coldest winter nights.

Nutrition Info is based on 6 servings.


  • 3 tbsp (45 ml) coconut oil
  • 3 garlic cloves, minced
  • 1 sweet onion, chopped
  • 1 tsp fresh ginger, minced
  • 2 tbsp (30 ml) red curry paste
  • 3 – 4 cups (800 ml – 1 L) vegetable broth
  • 1 large butternut squash, cooked (about 4 cups)
  • 2 tbsp (30 ml) olive oil
  • 2 cups (500 ml) coconut milk
  • 1 lime, juice only
  • dash of sea salt and pepper, to taste
  • 1/2 cup cashew cream (optional)


  1. Cook the butternut squash the night before you plan on making the soup to make it a faster process. T0 do so, heat the oven t 350 F or 150 C.
  2. Cut the butternut squash in half lengthwise and remove the stringy dark orange flesh and the seeds. Drizzle olive oil and sea salt on flesh side of squash, then place flesh-side down onto a baking dish. Cook in the oven for 55 – 65 minutes.
  3. Once you can pierce the skin easily with a fork, remove from oven. Scoop out all of the squash into a container to have it ready to add to your soup the next day.
  4. When you’re ready to make the soup, heat a large pot over medium-high heat. Add in the coconut oil, onion and garlic and saute for about 5 minutes or until the onions are translucent.
  5. Add in the ginger and curry paste to onion saute and mix well. Cook together, stirring occasionally for another 5 – 6 minutes.
  6. Pour in the vegetable broth and the squash into the pot. Stir and heat for another 5 minutes.
  7. Once heated through, add small batches at a time to a high-speed blender. Blend each batch until your desired consistency is achieved.
  8. After the entire batch is blended, add it back into a pot then add the coconut milk, lime juice, and salt and pepper and cook on low to medium heat for 10 – 12 minutes.
  9. Optional: Top with cashew cream to give it even more decadence!


Prep Time: 1 hour

Cook Time: 30 minutes

Total Time: 1 hour, 30 minutes

Servings: 4 - 6

Calories: 170

Fat: 9g

Trans Fat: 8g

Cholesterol: 0g

Sodium: 85mg

Carbohydrates: 19g

Fiber: 2g

Sugars: 6g

Protein: 2g