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Curried butternut squash soup is a favorite at my house. It’s rich, creamy and flavorful. We enjoy it for lunch and it is a regular in our soup rotation.

Butternut squash is low in calories, fiber rich and packed with nutrients. While it is considered a fall and winter squash, it is available year round in my area.

Please see the recipe card below for exact amounts and directions.

Ingredient Round Up

  • A medium sized butternut squash
  • Chopped onion and a minced garlic clove
  • Olive oil
  • Spices, curry powder, tumeic, black pepper and salt
  • Unsalted chicken broth but vegetable broth will also work.
  • An individual serving container of no sugar added apple sauce. In the past I have used a peeled diced apple but I tried the applesauce in a pinch and like it better.
  • Dehydrated potato flakes as a thickening agent. You can also use a whole peeled russet potato. We don’t eat a lot of potatoes and I end up throwing a lot away so I switched to dehydrated potato flakes. The dehydrated flakes work just as well and they are more economical in the long run. You can also use a slurry of cornstarch and water in place of the potato flakes.
  • Skim milk

Making the Soup

  • Chop the onion and mince the garlic or run it through a garlic press. Set aside.

  • Peel and cube the butternut squash.

  • Microwave the squash until soft. I did mine in two batches. Transfer to a food processor, puree and then set aside.

  • Saute the onions in olive oil until they are translucent. Add the garlic, curry powder and tumeric and saute until the garlic softens and becomes aromatic.

  • Add the chicken broth and pureed butternut squash to the pot and stir.
  • Add the applesauce, black pepper and salt to taste. Stir and then simmer for 10 to 15 min.

  • Stir the potato flakes into the soup and then blend in the skim milk. Run a hand immersion blender through the soup to finish and puree any bits of onion.

  • Soup is ready to serve. The left overs refrigerate well.

Serving Ideas

  • You can garnish the soup with a dollop of light sour cream or plain non-fat yogurt.
  • The soup can be used as an appetizer or starter course, just make the portion smaller.
  • A bowl of this soup served with a small roll or saltines and some fruit makes a nice lunch.
  • You can serve a sandwich or salad along with a bowl of this soup for dinner.

WW – 2 pt

Curried Butternut Squash Soup

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Prep Time: 30 minutes
Cook Time: 35 minutes
Total Time: 1 hour 5 minutes
Course: Soup
Cuisine: Indian
Calories: 124kcal

Equipment

  • casserole
  • Cutting board
  • Chef knife
  • vegetable peeler
  • food processor
  • hand held immersion blender
  • 4 qt pot
  • Wooden spoon
  • measuring cup
  • measuring spoons

Ingredients  

  • 1 medium butternut squash, 5½ c cubed
  • 1 medium onion, about 3/4 c chopped
  • 1 large clove garlic or 2 smaller cloves
  • 1 individual serving of unsweetened applesauce, I use Motts
  • 2 tsp extra light olive oil, I use Bertolli
  • 32 oz unsalted chicken broth, I use Swansons
  • 1½ tsp curry powder
  • ½ tsp tumeric
  • ½ c dehydrated potato flakes, I use Hungry Jack or Idahoan. See note at end.
  • ¼ c low fat milk, or similar product
  • 3-4 shakes of black pepper
  • salt to taste, I used ¾ t

Instructions

Preparing the Butternut Squash

  • Peel and remove the seeds from the butternut squash. Cut the squash into cubes.
  • Microwaved the cubed squash for 6 min on high or until soft. You can do this as one big batch or split up into 2 batches.
  • Transfer the cooked butternut squash cubes to a food processor and puree. Set aside.

Preparing the Soup Base

  • Chopped the onion and mince or finely chop the garlic.
  • Put the olive oil in the pot and heat. Add the onion and saute until it is translucent.
  • Add the curry powder and tumeric to the onion and stir. Add the minced garlic and saute for a few seconds until it is soften and aromatic.
  • Add the chicken broth to the pot and stir.
  • Add the pureed butternut squash and the applesauce to the pot and stir. Add the black pepper and salt to taste. Note the flavor intensifies overnight so take that into account if you think the soup needs more curry powder.
  • Simmer for 10 to 15 min in a covered pot. You are looking to thoroughly heat the soup.
  • Add the dehydrated potato flakes to the soup and mix thoroughly. Add in the milk and stir to blend.
  • Run an immersion blender through the soup to puree the bits of onion and finish and smooth it out.
  • Serve the soup. Leftovers refrigerate well and will keep 4-5 days.

Notes

I originally used to thicken my soups with a cornstarch and water slurry. While it did thicken the soup, I could never get it to the thickness I really wanted.
During covid my neighbor put me onto using a peeled, cooked mashed russet potato as a thichening agent in soup. We are not big potato eaters in my house and after tossing a fair amount of potatoes out that went bad before they were used, I hit on the idea of using dehydrated potato flakes. I have used both methods and they both give good results and are superior to cornstarch, in my opinion.
Serving size is dependent on the size of your bowls and how much you fill them. I get 6 bowl fulls from this recipes. My bowls hold  8 oz.

Nutrition

Serving: 1c | Calories: 124kcal | Carbohydrates: 25.1g | Protein: 3.7g | Fat: 1.8g | Saturated Fat: 0.3g | Sodium: 336.8mg | Fiber: 3.1g
Tried this recipe?Let us know how it was!
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