Coconut Curry Butternut Squash Soup

Coconut Curry Butternut Squash Soup

Prep time: 10 minutes
Cook time: 30 minutes
Servings: approximately 4
*Use as a base and add your protein of choice such as chicken, shrimp or tofu


For the soup:

  • 1 medium butternut squash, peeled, seeded and cubed 

  • 1 tablespoon olive oil 

  • 4 cloves garlic, minced

  • 1 medium yellow onion, diced

  • 1 inch knob fresh ginger, peeled and minced

  • 3 tablespoons red curry paste

  • 1 cup low sodium vegetable stock + more if necessary to thin

  • 1 (15-ounce) can light coconut milk

  • Juice of 1 lime

  • 1/2 teaspoon salt, plus more to taste

  • 1/4 teaspoon freshly ground pepper, plus more to taste


  • Cilantro

  • Lightly salted, dry-roasted peanuts

  • Green onion

  • Sriracha 


  1. In a large stock pot, heat olive oil over medium.

  2. Add onion, ginger and curry paste, sprinkle with salt. Cook until onions become translucent, about 10 minutes. Add garlic and cook for 1 minute.

  3. Add squash, salt, pepper and stock to pot. Stir well, increase heat to medium-high or until it begins to boil.

  4. Reduce heat to simmer, simmer for 30 minutes on medium-low.

  5. Allow to cool for 5 minutes, pour into a blender, add coconut milk and lime juice, blend until smooth.

  6. Add your cooked protein of choice, taste and season, garnish as you please.

Number of servings: 4
Macros per serving:
Protein: 4g
Carbohydrate: 32g
Fat: 5g

Author: Ava Truckey, Black Iron Nutrition Coach, @avatruckey