This Thai-spiced butternut squash soup is packed with bold flavors — creamy and nourishing without any added cream or sugar.
It’s vegan and gluten-free.
Butternut squash, one of the tastiest winter squashes, has been a favorite in our kitchen all season. Its naturally sweet, buttery flavor works beautifully in rice dishes, stews, soups, and salads. If you haven’t tried it yet, give it a go — it’s delicious and very nutritious.
Did you know —
One cup of butternut squash provides an impressive amount of vitamin A (over 400% of the daily need), plus a high percentage of vitamin C and useful amounts of vitamin E, B vitamins (including B6 and folate), magnesium, and manganese. It’s also an excellent source of potassium, with more per cup than a banana.
This season I’ve been adding butternut squash to many dishes and even freezing diced chunks to enjoy later. Its delicate sweetness blends well with savory spices and makes soups naturally creamy without dairy.
Today’s recipe is quick: about 10 minutes of prep, no oven roasting required — just a simmer and a quick purée. I give the soup a gentle kick with Thai red curry paste, which warms things up on chilly days. I prefer to add a little coconut milk as a garnish rather than during cooking so the soup keeps its light, silky texture, but you can stir some in while cooking if you want a richer finish. I sometimes include cauliflower for extra creaminess and nutrition — you can omit it if you prefer.
Make a big batch and freeze individual portions for quick lunches or dinners. The soup keeps for about 3 days in the fridge and up to 2 months in the freezer. Freeze in single-use portions and avoid refreezing.
If cutting a whole squash is challenging, buy pre-diced squash or watch a short tutorial online for safe cutting tips.
Print recipe
Thai spiced butternut squash soup
Ingredients
- 700 grams butternut squash, diced
- 1 onion (about 190 grams)
- Handful of cauliflower (about 150 grams) — optional
- 3 cloves garlic, roughly chopped
- 1 tablespoon oil
- 3 cups water or vegetable broth (more if needed)
- 1 small cinnamon stick
- Dash of black pepper
- Salt to taste
- 1 tablespoon Thai curry paste (adjust to taste)
- Garnish (optional): coconut milk, spring onions, cilantro, fresh red chilies
Instructions
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In a large saucepan, heat the oil over medium heat. Sauté the onion and garlic for a minute, then add the diced butternut squash and sauté for 2–3 minutes. Add the cauliflower (if using), enough water or broth to just cover the vegetables, and the cinnamon stick.
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Bring to a simmer and cook for 15–20 minutes, until the squash and cauliflower are tender. Allow the mixture to cool slightly and discard the cinnamon stick.
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Puree the cooked vegetables in a high-speed blender until smooth. Add additional water or broth if you prefer a thinner consistency.
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Return the purée to the saucepan, stir in the Thai curry paste, and season with salt and black pepper. Heat gently until the soup is warmed through and simmering.
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Taste and adjust seasoning. Ladle into bowls and garnish with a swirl of coconut milk, chopped spring onions, cilantro, and sliced red chilies if desired. Serve piping hot.
Notes
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