Curried Butternut Squash Soup

Cozy and comforting, are words I associate with soup season!

Here is a unique twist on butternut squash soup with the volume turned up thanks to some Thai curry paste and warm Indian spices. A one-pot wonder made in the Instant pot, it’s the quintessential fall meal. With minimal prep work and hands-off cooking, it’s a wonderful make-ahead that will keep for days in the fridge. Let’s get started! Another squash favorite: Roasted Butternut Squash Salad

Ingredients - Notes & Substitutions

This butternut squash soup with curry is packed with hearty fall vegetables and pantry ingredients. Here’s a list of what we need:

Olive Oil: to prevent the aromatics from sticking. Avocado oil or coconut oil can also be used. Onion: for an aromatic background and flavor. Ginger and Garlic: use fresh ginger and garlic, or already prepared ginger garlic paste for the best flavor. Butternut Squash: look for a butternut squash at the grocery store that weighs approx 2 - 2.5 lbs, then peel, deseed, and dice when you get home. If short on time, purchase a few containers of precut butternut squash in the refrigerated section. Carrots: for a subtle sweetness and an earthy flavor. Thai Red Curry Paste: use the amount of curry paste based on how spicy you would like the soup. I stick to 1-2 tablespoons for mild and upwards of 3 tablespoons for medium-spicy. Look for red curry paste in the Asian section of grocery stores. Ground Spices: coriander and cumin compliment the sweet flavors of the squash and round out the curry profile. Salt: to enhance and bring out all those curried squash flavor notes. Vegetable Broth: use a clear or light-colored low-sodium vegetable broth to keep it vegetarian. Low-sodium chicken broth can also be used. Coconut Milk: full-fat coconut milk works best. Keep some to the side to save for garnish, and pour the remainder into the soup after blending. Lime Juice: for a final burst of brightness and acidity. Lemon juice is a good sub. Alternatively, add a teaspoon or two of balsamic vinegar. Toppings: my favorites are coconut milk, fresh cilantro, red pepper flakes, and toasted pepitas. You can also swap out the pumpkin seeds for roasted peanuts, cashews, or toasted coconut flakes instead.

Scroll to the recipe card for a detailed list of ingredients and quantities.

How to Make Butternut Squash Curry Soup

Butternut squash curried soup couldn’t be any easier. A short burst in the Instant Pot and then a quick whiz in the blender, and you have a gorgeous soup to serve a crowd. Here’s how to do it: Cut Butternut Squash: Peel, cut, and scoop out the seeds from the butternut squash. Cut into strips, then chop into 1-inch pieces. (pic 1-4 below) Saute aromatics: Turn on Saute mode to heat the Instant Pot. Wait for 30 seconds, then add oil, chopped onions, ginger, and garlic and sauté for about 3 minutes, until onions turn translucent (Pic 1 below). Add ingredients: Add butternut squash, carrots, curry paste, ground coriander, cumin, salt, and vegetable broth. Stir to combine and then cancel Saute (Pics 2 & 3). Pressure cook: Close the lid and turn the vent to the sealing position. Select pressure cook, or manual, and cook for 8 mins at high pressure. Once the cooking is done, let the pressure release naturally for 10 minutes, followed by a quick pressure release (Pic 4). Puree soup: Using an immersion blender, puree the soup until smooth and creamy (Pic 5). If blending in a traditional blender, wait for the soup to cool down before blending. Add coconut milk: Reserve 2 tablespoons of coconut milk for garnish and add the remaining into the soup (Pic 6). Then, add lime juice and stir well. Check the taste and adjust salt, heat, and acidity to taste. Garnish & serve: Pour into individual bowls and drizzle the reserved coconut milk over the soup. Then, garnish with chopped cilantro leaves, red pepper flakes, and roasted pumpkin seeds. Serve hot with a side of grilled cheese sandwiches.

Serving Suggestions

Butternut squash curried soup is best served warm, with an array of fresh toppings to give it that final pop. My favorites are cilantro, red pepper flakes, and pepitas. I love to top these with homemade croutons, and serve with garlic bread for a complete - and dippable - weeknight meal. For a lighter option, you can also serve it with these crisp cheese straws.

How to Store

Leftover curry butternut squash soup will keep in an airtight container in the fridge for up to 5 days. Freeze: Cool completely, then transfer to a freezer-safe airtight container. Freeze for up to 3 months. Thaw overnight in the fridge. Reheating Instructions: Place the soup in a medium saucepot on the stove set over medium heat and heat until warmed through, stirring occasionally. OR pop a bowlful of soup in the microwave in 30-second increments until warm.

Health Benefits of Butternut Squash

There are incredible health benefits of butternut squash, making it a wonderful vegetable to add to your repertoire. Some key benefits include:

High in water, which keeps you hydrated. Great for immunity and eyesight, as it contains high amounts of beta and alpha-carotene. Great source of fiber, which lessens the spike in blood sugar. Low on glycemic index, which means the carbs are digested more slowly.

Recipe Tips & Notes

Squash: I use butternut squash here, but you can also use pumpkin or kabocha squash instead. Curry paste: Adjust the spice level to taste. Add 1-2 tablespoons for mild spice level and up to 3 tablespoons for medium - spicy. Blender: Use an immersion blender for ease. If using a regular blender, allow the soup to cool for 10-15 minutes before blending. Coconut milk: For the best flavor, use full-fat coconut milk. Garnish: Feel free to use roasted peanuts, cashews or toasted coconut flakes instead of pepitas.