Name: Vegan Butternut Squash Soup
Prep time: 25 min
Total time: 45 min
Ingredients: 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); 0.5 teaspoon salt; 1 (14 ounce) can coconut milk; 1 tablespoon lime juice, plus lime wedges for serving; Chopped fresh cilantro for garnish

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.

Carolyn Casner

Updated on June 19, 2020

Prep Time:

25 mins

Additional Time:

20 mins

Total Time:

45 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Egg Free Gluten-Free Vegetarian Vegan Low Sodium Nut-Free Soy-Free Healthy Immunity

Jump to Nutrition Facts

Ingredients

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

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.
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.

Nutrition Facts (per serving)

183	Calories
14g	Fat
13g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 8
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.