Curried Butternut Squash Soup
With the leaves outside getting crispier by the day, it's the perfect time to tuck into something autumnal. This lightly spiced Curried Butternut Squash Soup brings a little warmth to chilly days.
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NutritionPer Serving
- Calories166
- Carbs21g
- Protein8g
- Fat0.1g
- Saturates0.6g
- Sugars13g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Our Curried Butternut Squash Soup packs a punch when it comes to flavour, but it’s the garnish takes it to the next level. To elevate this winter warmer, we’ve used lightly toasted pumpkin seeds for texture, fat-free natural yoghurt for creaminess, and a sprinkle of coriander for a zing of flavour. Of course, these toppings are entirely up to you, but we recommend adding them for the full experience.
This is a really thick and hearty soup, so if you prefer your soups on the lighter side, add more stock to thin the mixture out. And if you like it spicier, add more chilli! You can also experiment with your garnishes too — we think some toasted pine nuts or crispy bacon bits would work really well.
What diets is this Curried Butternut Squash Soup suitable for?
This Curried Butternut Squash Soup recipe is suitable for vegetarian diets, and it can easily be made gluten-free, vegan, and dairy free. If you’re cooking for someone with any of these particular dietary requirements, just be sure to swap out the following ingredients for suitable versions:
- Gluten-free stock cube (gluten-free)
- Dairy-free yoghurt (dairy-free and vegan)
Remember to take extra care when you’re cooking for people with allergies. Use separate utensils, cookware, and preparation surfaces.
Do you need any special ingredients to make Curried Butternut Squash Soup?
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No special ingredients are required for this recipe.
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‘Warm and welcoming on a cold, rainy and windy day. Easy to make and easier to eat 😋’
How many calories are in this Curried Butternut Squash Soup?
There are 166 calories per portion in this Curried Butternut Squash Soup, which means it falls into our Everyday Light category. These are all dishes under 400 calories, ideal for when you’re after a lighter bite (just like the category name suggests!), and they fit with diet plans like Weight Watchers if you’re calorie-counting.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight, then you might want to adjust these slightly. You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 180ºC.
Step 2
Carefully cut the butternut squash in half, remove the seeds, then place skin-side down on a baking tray. Spray with low-calorie cooking spray, and cook for 30-40 minutes — until softened and golden brown.
Step 2
In the meantime, spray a large saucepan with low-calorie cooking spray. Set on a medium heat, then add the onion, and fry for 5 minutes. Add the garlic and chilli, and continue to fry for 5 minutes. Add the cumin, turmeric, and cinnamon, and stir until the onion is fully coated. Add the passata, and season to taste with salt and pepper.
Step 4
Add the stock cubes to the water, and stir until dissolved. Pour into the pan, then bring to the boil. Once the butternut squash is cooked, spoon the flesh out of the skin, and add to the saucepan. Then, using a stick blender, blitz until smooth.
Step 5
Serve with a swirl of yoghurt and a sprinkle of pumpkin seeds, then top with coriander (if using).
What could I serve with this Curried Butternut Squash Soup?
How do you know when this Curried Butternut Squash Soup is cooked?
Both the butternut squash and onion used in this recipe should be cooked until they are soft and easily blended. This should take about 40 minutes for the squash, and about 20-25 minutes for the onion.
Here in the UK, standard advice is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep you and whoever it is you’re cooking for safe.
How long can you keep this Curried Butternut Squash Soup in the fridge?
Once you’ve served up this Curried Butternut Squash Soup, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, be sure to refrigerate in a container with a lid, and chill. You can keep leftovers of Curried Butternut Squash Soup in the fridge for approximately 3 days or so.
Can I freeze Curried Butternut Squash Soup?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it’s cold enough.
- Use a container or bag that’s suitable for freezing.
- Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Curried Butternut Squash Soup?
From chilled: Place in a microwave-proof container with loosely fitting lid, and heat for 4-7 minutes — until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes, then stir. Cook for a further 5-7 minutes — until piping hot.
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Curried Butternut Squash Soup
With the leaves outside getting crispier by the day, it's the perfect time to tuck into something autumnal. This lightly spiced Curried Butternut Squash Soup brings a little warmth to chilly days.
-
Prep Time
5 MINS
-
Cook Time
1 HR
- KCals 166
- Carbs 21G
Instructions
- Preheat the oven to 180ºC.
- Carefully cut the butternut squash in half, remove the seeds, and place skin-side down on a baking tray. Spray with low-calorie cooking spray and cook for 30-40 minutes — until softened and golden brown.
- In the meantime, spray a large saucepan with low-calorie cooking spray. Set on a medium heat and add the onion, then fry for 5 minutes. Add the garlic and chilli, and continue to fry for 5 minutes. Add the cumin, turmeric, and cinnamon, and stir until the onion is fully coated. Then add the passata, and season to taste with salt and pepper.
- Add the stock cubes to the water and stir until dissolved. Pour into the pan, and bring to the boil. Once the butternut squash is cooked, spoon the flesh out of the skin and add to the saucepan. Then, using a stick blender, blitz until smooth.
- Serve with a dollop of yoghurt and a sprinkle of pumpkin seeds, then top with the coriander (if using).
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29 comments
See what others have to say
HollyTuesday 17th October 2023
This was lovely and easy. I think the chilli I used was a little bit big as it was very hot 🔥 I love spice but this would have been too hot for a lot of people so definitely use a small chilli or take the seeds out if you’re not a fan of heat! I added yogurt and stirred Corriander through it and it was tasty and filling
SharonWednesday 18th October 2023
Hi Holly, thanks for your comment, we’re so pleased you enjoyed our Curried Butternut Squash Soup! Thanks for sharing your tip about the chilli too.
Judy DobsonTuesday 15th February 2022
Hi, can this be made in a soup maker?
SharonTuesday 15th February 2022
Hi Judy, we haven’t tried making this soup in a soup maker but it should work fine. We’d recommend checking the instruction book for your particular soup maker for guidance though. Do hope you enjoy the recipe!
WendyTuesday 16th November 2021
I made this, it’s delicious. Although, I used MFP & scanned the ingredients available to me, the total calories came out at 528 making a each portion 132
It’s worth noting this especially if you are calorie counting.
HollyTuesday 16th November 2021
Hey Wendy, thanks for your message. We understand that it can be frustrating that apps and websites might not match up on calorie counts. There are a lot of reasons that the calories can differ; calories can be different after an ingredient is cooked in a particular way, or different brands of ingredients can vary the calorie count substantially, for example. Unfortunately the apps available to the general public do not account for this. We explain a little more about this in THIS article which you may find helpful
jonathan bakerWednesday 3rd February 2021
made this and looked for the recipe in all of your books, cannot find it. I looked in book with white spine and index says page 138 butternut squash , but in the book it is Kofta curry?
HollyWednesday 3rd February 2021
Hi Jonathan, this is a recipe exclusive to our website, hope that helps!
JanWednesday 9th December 2020
Hi Just wondering what size Butternut Squash you used for this recipe as they come in so many different sizes. Also I tend to eat the skin when it’s roasted – do you think it would work if I added the skin before blitzing?
Thank you Jan
HollyMonday 14th December 2020
Hi Jan, we used an average sized butternut squash for this recipe which would weigh 600g-700g when peeled and deseeded. We haven’t tried using the skin in this recipe but it should work okay let us know how you get on. Hope that helps!
Nicola WallisFriday 9th October 2020
When do you add the stock?
HollyFriday 9th October 2020
Hi Nicola, in step 3 when the butternut squash is cooked, spoon the flesh out of the skin and add to the curry sauce. Mix well to break up the squash and pour into a blender with the stock. Blitz until smooth and silky. Hope that helps!
Lindsey Prescott MearsSaturday 3rd October 2020
Just made this lovely soup, I had a large butternut squash so it has made loads, lunches for next week sorted!
HollyWednesday 7th October 2020
Hey Lindsey, so glad you enjoyed the soup! I always freeze portions ready to grab for lunch!
JennyleaverTuesday 28th April 2020
Just going to make your butternut squash soup have made outher soup with squash i will definitely like this one
Steve CowderoyWednesday 6th May 2020
Hi Jenny, Thanks for getting in touch, let us know how you like it
N smithTuesday 23rd April 2019
I don’t have fresh chilli, can I use chilli power or chill flakes?
How much ????
CateTuesday 23rd April 2019
Yes you could replace the fresh chilli with flakes or powder. You would need about 2 tsp of either.
Hope that helps! 🙂
Martha KedzierskiWednesday 2nd January 2019
Can i just ask at what point do you add the vegetable stock?
TinaFriday 7th December 2018
I just made this and it was lovely, even my husband, who “hates butternut squash ” really liked it but I did make a couple of small tweaks.
I used half a white and half a red onions (that’s what I had in the fridge)
I ran out of cumin, so used just one tsp of harrisa seasoning. I didn’t roast the squash as I only had a vacuum pack of peeled squash.
Anyway, it turned out lovely, will definitely make again.
Thanks for all your tasty recipes.
KellyTuesday 9th October 2018
I made this at the weekend and had it for lunch at work yesterday. You’re not wrong when you say it packs a punch!! It has a really good kick to it and really tasty. The girls at work loved it too!
BexSunday 18th February 2018
My other half doesn’t like curry spices what else could I use? Also do you have to roast the butternut squash or could you use s soup maker? Thanks ????
CorannFriday 16th February 2018
Hi . Can you substitute chicken stock cubes instead of veg. Thanks
CharlotteMonday 15th January 2018
Hi want to make this but have no passata. Could i substitute a tin of chopped tomatoes instead?
Sophie HainesTuesday 24th October 2017
What weight would you say the squash is? I am using frozen chopped squash? Thanks
Sophie JonesTuesday 24th October 2017
Thank you!!
Gwendoline BentleySunday 15th October 2017
Sounds delicious will make it tomorrow thanks for your help xx
Amy-Jayne DalyWednesday 5th October 2016
Fantastic recipe! So tasty and comforting. Exactly what you need this winter ????
aliceThursday 8th September 2016
Desperately in need of speed food today so I had a go at making this soup. It was absolutely stunning and so easy to make! I wish I had a spare healthy B for a lovely bread roll :’)
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