Easy Curried Butternut Squash and Coconut Soup (30 Minutes, Vegan)
- Updated on Oct 08, 2015
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A few weeks ago we posted this Creamy Tomato and Basil Soup and I pointed out my reasons as to why soup is awesome in the summer.
I’m happy to say this Easy Curried Butternut Squash and Coconut Soup is just as awesome any time of year.
Pumpkins and squashes are everywhere right now – so here’s the perfect excuse to grab one and eat it!
We did lots of research and tried various different recipes (some good, some not so good) but they all had one big problem – they took ages! And we can’t be having that…
So – over to Kat. It was her task to create a ‘lecker’ (German for delicious!) recipe that sacrificed nothing in terms of taste – only time.
And man, did she do it! With very little ado, actually 😉
Her favourite squash is the butternut – but you can use any of the edible squashes or pumpkins here.
This warming soup takes the traditional taste of the squash and enhances the flavour by merging it with curry and using the delicious sweetness of the coconut to offset some of the spice.
Simply put, it’s fantastic. And did I mention healthy too?
PS – if you don’t have one already then now is the time to invest in a hand blender – they’re soooooo amazing for making soups, smoothies and pancakes – and much more besides!
They can really revolutionize a kitchen.
Health Benefits – Easy Curried Butternut Squash and Coconut Soup
It would be silly not to focus on the squash here, so that’s exactly what I’m going to do.
It’s a pretty seasonal vegetable so often doesn’t get the coverage it deserves – all the more reason to cram as many dishes in as possible right now!
The squash is really high in vitamins A, C and B6, as well as plenty of nutrients and minerals like manganese, potassium and fiber.
Combined with the high carotenoid levels, the squash works as an antioxidant, an anti-inflammatory, and is believed to help with type 2 diabetes as well.
While more research is needed, early signs also point to a decreased risk of cancer linked to high squash intake, thanks to those antioxidant and anti-inflammatory benefits. (healthy squash).
It’s not just good for you either – this recipe is completely vegan, meaning no animals were harmed, captured or even involved in bringing this lovely soup to you.
Ingredients
- 26.5 oz butternut squash (1 small butternut squash, pumpkin also works)
- 3 carrot
- 1 onion (red or white)
- 2-3 cloves garlic
- 2 tsp olive oil (for frying)
- 1-2 tbsp curry powder
- ⅔ cup red lentils, dried
- 3 cups vegetable broth
- 1 can low fat coconut milk (1 can = 14oz = 400ml)
- 1 inch ginger, fresh (1 inch = 2.5 cm)
- Salt and pepper to taste
Topping:
- 1 small chili / jalapeño (or half the amount chili powder)
- 4 tsp pumpkin seeds (roasted)
- 1 tbsp lemon juice (after serving. Hauke’s fave!)
- 4 tbsp soy yogurt
Instructions
- Peel and dice the pumpkin, carrots, onions and garlic and fry them in oil for one minute in a large sauce pan. If you’re not sure how to slice a pumpkin/squash. (You don't necessarily have to peel the squash, but it will taste nicer without it.)26.5 oz butternut squash, 3 carrot, 1 onion, 2-3 cloves garlic, 2 tsp olive oil
- Peel and finely dice the ginger. Add it together with the curry powder to the pot and fry for another minute. Tip in the lentils, vegetable broth, coconut milk and give it a good stir.1-2 tbsp curry powder, ⅔ cup red lentils, dried, 3 cups vegetable broth, 1 inch ginger, fresh, 1 can low fat coconut milk
- Bring it to boil, then turn the heat down and simmer for 15-18 mins until everything is tender. If you are using pre-cooked lentils wait until the last couple of minutes to add them and their juice.
- Use a hand blender and blend it until smooth then season with salt and pepper.Salt and pepper to taste
- Serve with some bread on the side (well if you want to. We won’t force you!) and if you have, add some roasted pumpkin seeds, sliced chili drizzle a little lemon juice and top with soy yogurt.4 tsp pumpkin seeds, 1 tbsp lemon juice, 4 tbsp soy yogurt, 1 small chili / jalapeño
NOTES
- Tip: You can even buy pre cut and packaged squash or pumpkin to save time.
- Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
- Freezable? Yes, it holds up nicely!
Nutrition
Comments
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48 comments
I’ve got everything except the coconut milk…..would it work without it?
Tricky one. Yes, it will definitely still work, though of course it will be much more savoury version. But with milk (any should be fine) and some savoury croutons, I’d say it would still be good!
This soup is delicious! I saw this on the menu for this week, and I took out the squash from the freezer. It has been waiting for this moment. So good! Love the lentils; something I have never added to this soup before. 🙂
Ah, awesome Jean!! Really glad you enjoyed it, that’s made my Monday morning. Thanks Jean, and yes, the lentils in it are great, agreed!
Made this for a crowd – 14 servings! Turned out great, thanks for the feature that makes that easy. What was I supposed to do with the ginger? Also, the squash link is broken, I think.
Hi Michelle, thanks for the heads up! the ginger bit and the video must have gone missing when we changed to a new recipe plugin. It’s fixed now, phew 🙂
Really cool the recipe turned out tasty! And woowww, cooking for 14 peeps is quite the challenge, congratz 😀
This soup is incredible! Super easy, super flavorful, and tasty both hot or cold (so yes, you can eat soup in any season – plus it’s too good to put off til colder weather).
And it’s really hard to believe so many people haven’t paired butternut squash with curry – it’s a perfect match. The sweetness from the squash compliments the slightly pungent notes of the curry = scrumptious soup.
This is simply perfect and you should make it – and devour it! We loved it with a dollop of yogurt and a drizzle of olive oil.
Thanks Rose! Glad to hear you’re such a fan – I am too of anything involving curry 😀
Yogurt and olive oil sounds like a great addition. I think I actually have a couple of portions stored in the freezer still, I’ll have to get one out now!
I love the addition of curry to this recipe. Sounds delicious!
Just gorgeous!! Awesome pics yall, truly. I love the color, and the curry and other flavors sound just right for fall. Yum!
Thanks Gin!! 🙂
OMG!! The colors pop my eye out — in a good way! Anything with coconut in it as a soup is a surefire win to me!
hahaahaha, thanks Levan. With eyes the soup wouldn’t be vegan anymore I guess.