Warm, creamy, and brilliant orange in color, here is a soup for your fall enjoyment. Curried butternut squash soup with curry powder, carrots, and ginger equals delicious and healthy. Ruby red pomegranate seeds are jeweled garnish and the toasted pumpkin seeds add a nice crunch. Best of all, this soup is anti-inflammatory.
Fall means cooler mornings with soft foggy light. Crisper evenings. The air smells different, and the light is different. I am ready to start eating soup again. That's what inspired this recipe for Curried butternut squash soup. And the nice thing is this recipe is good for almost all special dietary needs (it's even a Whole30 butternut squash recipe). Special diets aside, it's warming, creamy and delicious.
Ingredient and Notes
- Coconut milk - Before making this soup I was thinking of adding coconut milk for creaminess. It was so creamy after pureeing that I decided to skip it. If you want to add some, it would be delicious. Or if you need to stretch a batch to serve more people, coconut milk works beautifully.
- Curry powder - Even the spices in this soup are powerful anti-inflammatories. Curry powder is a blend of spices. It comes in many styles from sweet to hot. I prefer one without the heat, listed as sweet or mild curry powder.
- Turmeric is powerful anti-inflammatory with many health benefits and often the base for curry powder blends. It is high in a compound called curcumin, which is where the powerful anti-inflammatory benefits come from.
- Leeks - leeks have a mild sweet flavor, but a sweet onion will work too.
- Carrots - add more healthy, earthy sweetness to the soup
- Ginger - I keep a jar of organic ginger puree in the refrigerator. It's creamy and fine so it disappears into recipes well. You can also use fresh, finely grated ginger. Use a microplane zester or ginger grater. Ginger is also anti-inflammatory as it contains potent compounds called gingerols.
Butternut Squash Nutrition
We know vegetables with bright orange color are packed with nutrition. According to, "Even though it is a higher-carb food, it has a low glycemic index, making it a smart addition to most eating patterns."
Winter squash (how butternut is classified) provides antioxidant support with vitamins A and C, a good supply of B-complex vitamins, and important minerals such as potassium and manganese. It also offers us anti-inflammatory, anti-viral, and anti-bacterial support plus provide Omega-3 fats.
Another area of potential health benefits of eating winter squash is in blood sugar regulation and prevention of type 2 diabetes. All of this from a humble squash.
How to Buy and Store Winter Squash
In spite of a tough exterior, winter squash is perishable. Look for squash that feels heavy for its size with a hard, dull rind. Store them for a few weeks, up to a few months, in a cool but not cold place. About 50°F - 60°F is best.
To speed up this recipe, purchase the cubed butternut squash in many produce departments. Already cubed (either by you or the store) even freezes. Thaw overnight in the refrigerator before using for soup.
How to Cut Up Butternut Squash
Butternut squash can be hard to handle with their tough outer skin and bowling pin shape, but don't let that deter you. The photos will help make it easy. You need a sharp, heavy knife and a sharp vegetable peeler.
Chef's tip - small hand tools like peelers do get dull after years of use. If it's dragging, get a new one. I prefer the plastic handled y-peelers and they are about $4, available at kitchen stores.
After cutting the squash into small cubes (about 1 ½" or so) and chopping the carrot and leek you are ready to cook. Add the squash, carrot and leek to a pan and cook gently until softened. Add the garlic and spices and cook for another minute. Add the broth and simmer until all vegetables are very soft. Then puree in a high speed blender for a smooth and creamy soup. You may need to puree in batches.
Optional Garnishes for the Soup
Garnishes are optional, but they do add visual interest and more flavor. The ruby pomegranate seeds are a tart-sweet compliment and add beautiful color. The toasted pumpkin seeds provide a nice crunch. For how to toast them, read here. They are great on salads too.
This is a Whole30 butternut squash soup recipe. This should also be fine for most people who eat low histamine as butternut is safe, and small amounts of leek or onion should pose no problem, but do what is best for you as we are all different in what we react to and when.
Help For Sweet Cravings
A soup like this made with sweet vegetables and spices is a good thing to eat if you are fighting sugar cravings. Eating sweet vegetables will help curb the sweet cravings in a healthy way.
Here's another butternut squash recipe you might enjoy, my creamy butternut apple. For an easy recipe on how to roast butternut squash, read here.
Curried Butternut Squash Carrot Soup
- Soup pot like a Dutch oven
- Blender or immersion blender
- 2 pounds butternut squash cubes or 1 small whole squash, 2 ¼-2/1 2 pounds
- 2 tablespoons oil olive or coconut
- ½ pound orange carrots chopped small
- 1 cup chopped leek or onion
- 3 large garlic cloves finely chopped
- 2-3 teaspoons ginger puree
- 2-3 teaspoons curry powder
- 2 teaspoons turmeric powder optional
- ½ teaspoon sea salt
- ⅛ teaspoon pepper I used white for this recipe
- 3 cups broth chicken or vegetable, preferably homemade
- 4-6 tablespoons pomegranate seeds
- 4 tablespoons toasted pumpkin seeds see link below
If using a whole squash start here
- Trim a thin slice off the top and bottom of the squash. Cut the squash in half across the neck. Peel with a sharp vegetable peeler. Scoop out seeds and stringy inside. Cut squash into cubes. See post photographs for help.
If using butternut packed cubes, start here
- Heat oil in a medium pot until warm. Add chopped carrots and leeks. Cook until softened. Add the garlic and cook 1 minute. Add the ginger, curry powder, turmeric (if using) salt and pepper. Cook for 1-2 minutes for the flavors of the spices to bloom. Add the squash and broth. Cover and simmer until all vegetables are very tender, about 20 minutes.
- Puree soup until smooth in a Vitamix or blender. Serve warm, garnished with pomegranate seeds and toasted pumpkin seeds if desired. Leftover soup keep well refrigerated for 4-5 days.
Robin L Shapiro says
Love in a soup! Wow - I was concerned that this easy recipe would yield a ho-hum soup, but was wonderfully surprised by the depth of flavors -- it is SO GOOD! I used onion instead of leek and did not add pomegranite seeds. I paired it with a smashed black bean (with lime/salsa/spinach/siracha crema) quesodilla to give the meal more heft. The soup is very creamy without cream and full of flavor - beautiful too! I might try adding black beans to boost the protein content and for color contrast next time. A total winner!
Sally Cameron says
Sounds terrific Ronin! Thanks for the positive comment, makes me smile and helps other people too.
Going to try this soup tonight. I MAY try it in my InstaPot so as not to use gas.
Sally Cameron says
That’s a great idea Elinor, I’m sure it will go quick. I’ll have to try that myself next time I make it. If you make it that way please comment back on your timing for others to see. Thanks for your comment
Hari Chandana says
Looks absolutely gorgeous and delicious.. awesome presentation too!!