As Easy As Apple Pie

Thai Curried Butternut Squash Soup

Thai Curried Butternut Squash Soup is sure to warm you up on a cold day! It’s naturally creamy, velvety smooth, filling, and SO delicious!

This healthy soup would be a fantastic addition to your Thanksgiving or holiday menu and makes for a comforting weeknight dinner served with a side of crusty bread. 

The soup is freezer-friendly, which makes it a wonderful make-ahead recipe, too!

Female hands holding a bowl of Thai butternut squash soup garnished with coconut cream swirls, red pepper flakes, cilantro, chopped peanuts, and sesame seeds.

Thai butternut squash soup

I don’t know about you, but when the weather gets chilly, I crave warm, comfort food! However, I still want my meals to be nutrient-rich and healthy.

Today, I’m sharing a delectable Thai-inspired butternut squash soup. It has just the right balance of sweetness and spicy flavors, and it tastes like something you simmered on the stove all day long. 

Butternut squash makes the soup so creamy  without actually having to use any milk or heavy cream.

Roasted butternut squash soup ingredients

To make this naturally gluten-free, dairy-free, vegan, and vegetarian recipe you will need:

  • Butternut squash – for the best butternut squash soup, you’ll want to use roasted butternut squash. Roasting brings out the natural sweetness of the squash and intensifies its flavor. 
  • Coconut oil – can be replaced with olive oil or avocado oil
  • Onion – white or yellow
  • Garlic
  • Fresh ginger – use a microplane grater to grate it.
  • Red curry paste – it can vary in spiciness depending on the brand you use. Start with 1 tablespoon and add more to your desired taste.
  • Cayenne pepper –  feel free to add in a pinch of crushed red pepper flakes instead, or leave it out if you prefer the soup less spicy
  • Salt
  • Low-sodium vegetable stock –  I used my homemade vegetable stock powder (1 1/2 teaspoon for 1 liter of water), but stock cubes are absolutely fine. If you are okay with it not being vegan, chicken stock works too.
  • Your choice of garnishes – see suggestions below

Always choose a firm squash with no blemishes, bruises, or soft spots. The skin should be dull, not glossy. The stem should be intact, and the squash should feel heavy for its size. Also, the more orange the exterior, the riper and sweeter the flesh will be.

Bowl of vegan Thai butternut squash soup served with a spoon

How to make this fall soup

To make this recipe, simply…

  • Start by roasting the squash until tender. There are two benefits to roasting the butternut squash: depth of flavor + no need to peel and cut into chunks. Just halve, roast, then scoop out the flesh. Easy! 🙌🏻

You can even roast the butternut squash ahead of time, let it cool, then scoop out the flesh into a bowl and refrigerate.

  • Sauté the onions, garlic, and ginger.
  • Stir in the roasted butternut squash + the remaining ingredients.
  • Bring to a boil then reduce the heat to medium-low, cover and simmer for 15 minutes.
  • Use an immersion blender or a traditional blender to puree the soup until silky smooth. Just be extremely careful blending hot liquids; you don’t want the blender to be too full and make sure to leave the hole in the lid open to allow the steam to escape.
  • Taste and add extra salt and/or cayenne if needed.
  • Pour the roasted butternut squash soup into serving bowls, garnish, and enjoy!
Two bowls of creamy Thai roasted butternut squash soup with spoons

Topping ideas

There are so many toppings that pair well with curried butternut squash soup! Here are some tasty options to choose from:

  •  Add a splash of coconut milk on top of each bowl to swirl in for extra richness.
  • Nuts and seeds: crushed peanuts, roasted almonds, pine nuts, pumpkin seeds, cashew nuts, black and/or white sesame seeds.
  • Chopped cilantro, lime wedges, red pepper flakes, pomegranate arils.

Recipe variations

Do you want to customize this recipe? Feel free to:

  • Make the soup with raw butternut squash. Peel the squash, remove the seeds, and chop it into chunks. Add the butternut squash at the same time as you add the vegetable stock.
  • Use a slow cooker – just peel and cube the squash, add it to the crockpot with the sautéed onions, garlic and the rest of the ingredients. Turn it on, and you’re good to go!
  • Replace the butternut squash with pumpkin, sweet potatoes and/or carrots.
  • Add rice, quinoa, or farro, or your favorite grains. (You will need to add in extra vegetable stock and seasonings accordingly.)

Side dishes to serve with this easy soup

Storage

To storeRefrigerate leftovers in an airtight container for 3-4 days. Slowly reheat in a saucepan stirring consistently. If you’re in a hurry, you can microwave a single serving in 30-second increments until hot.

To freezeThis spicy soup is freezer-friendly! Make a double batch and keep some on hand for those busy weeknights. Cool completely, transfer to a freezer-safe container, and freeze for up to 3 months.

This healthy roasted butternut squash soup is a great recipe for meal-prep. Just place it in meal-prep containers and freeze.

A bowl of curried butternut squash soup topped with cilantro, red pepper flakes, chopped peanuts, sesame seeds, and coconut cream swirls.

More Soup Recipes You Might Like: 

Looking for more healthy and comforting soup recipes for the season?  Here are a few more of my favorites:

What’s your go-to fall soup?

If you make this easy recipe, please leave a feedback and rating in the comment below. I always love hearing how it turns out for you! ♡

Female hands holding a bowl of Thai butternut squash soup garnished with coconut cream swirls, red pepper flakes, cilantro, chopped peanuts, and sesame seeds.
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(5 stars) 12 ratings

Thai Curried Butternut Squash Soup

Thai Curried Butternut Squash Soup is sure to warm you up on a cold day! It’s naturally creamy, velvety smooth, filling, and SO delicious! This healthy soup would be a fantastic addition to your Thanksgiving or holiday menu and makes for a comforting weeknight dinner served with a side of crusty bread.

Ingredients

  • 2 lb (900 g) butternut squash
  • tablespoon coconut oil or olive oil
  • 1 medium yellow or white onion diced
  • 2 garlic cloves minced
  • 2 teaspoons peeled and grated fresh ginger
  • 2 tablespoons red curry paste
  • ½ teaspoon salt more to taste
  • ¼ teaspoon cayenne pepper optional
  • 4 cups (1 L) low-sodium vegetable stock

Toppings (optional):

  • fresh cilantro chopped
  • roasted peanuts chopped
  • red pepper flakes
  • lime wedges
  • coconut cream
  • black and/or white sesame seeds

Instructions

  • Preheat the oven to 400°F (200°C)  and line a rimmed baking sheet with parchment paper.

Roast the butternut squash

  • Cut the butternut squash in half lengthwise, use a spoon to remove seeds and membrane.
  • Transfer the butternut squash to the prepared baking sheet cut side down and bake for 30-35 minutes or until the squash is tender and completely cooked through.

Sauté

  • Heat the oil in a large pan over medium heat. Add the onion and sauté for 3-4 minutes. Add the garlic, ginger, and sauté another 1-2 minutes.

Simmer:

  • Once the butternut squash is cool enough to handle, use a large spoon to scoop out the flesh. Add it to the pan, along with the red curry paste, cayenne pepper, and salt. Stir everything together, then pour in the vegetable stock.
  • Bring the mixture to a boil, reduce the heat to low, and let it simmer for 15 minutes, so the flavors have a chance to meld.

Blend:

  • Use an immersion blender and blend the soup directly in the pan or ladle the soup carefully into a blender and blend until smooth and creamy.
  • If the soup is too thick, add a bit of vegetable stock to thin it out and blend again. Taste and adjust seasonings if needed.

Serve:

  • Ladle the soup into bowls and top with chopped cilantro, roasted peanuts, sesame seeds, and a squeeze of lime juice. 

Notes

  • Storage/Make-Ahead: roasted butternut squash soup can be stored in the fridge for 3/4 days.
  • Freezer-Friendly: the soup can be frozen for up to 3 months. Defrost it in the refrigerator for 12 hours and then reheat it on the stovetop over medium heat until hot. 
  • Nutrition facts are for 1 portion of soup (1 1/2 cup) without toppings.

Nutrition

Serving: 1 portion, Calories: 144 kcal, Carbohydrates: 28 g, Protein: 3 g, Fat: 4 g, Saturated Fat: 4 g, Sodium: 398 mg, Fiber: 4 g, Sugar: 9 g
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