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A bowl of butternut squash soup with a sprig of thyme in the middle.

Butternut Squash Soup

The textures of butternut squash, apple and a hint of curry will satisfy your cravings for the perfect soup!
Course Appetizer, dinner, Main Course, Side Dish, Snack, Soup
Cuisine American
Prep Time 6 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 26 minutes
Servings 4 people
Calories 110kcal


  • 1 butternut squash large to extra large
  • 1 onion white, medium
  • 1 apple medium, peeled, chopped
  • 2 tbsp olive oil
  • 2 bay leaves
  • 1/2 tsp crushed red pepper
  • 1 tsp curry powder
  • 13.5 oz light coconut milk one can, 398mL
  • 1 quart stock vegetable or chicken
  • ¼ tsp black pepper
  • 1/2 tsp salt to taste


  • Peel, core, and dice the apple. Peel de-seed and dice the butternut squash, and dice the onion.
  • Add two tablespoons of oil or butter to a large pot over medium heat and cook the onion and bay leaves until translucent making sure to stir frequently.
  • Add black pepper, curry powder, salt and cracked red pepper then stir in butternut squash and cook for about 10 minutes.
  • Pour in the stock and coconut milk then add in the apples and simmer for about 1 hour stirring occasionally.
  • When the squash is tender, remove from heat and pick out the bay leaves.
  • Let the soup cool slightly thee transfer to a blender and pulse until smooth and creamy. You could Instead use an immersion blender If desired.
  • Heat the soup on the stove or the microwave.
  • Garnish with a dollop of creme fraiche or sour cream and some thyme or a drizzle of coconut milk or cream then serve with french bread. 



  • If you'd like to save time on prep use pre cut butternut squash.
  • I've also made this soup with chicken broth and it tastes great too so no need to fret if you don't like veggie broth!
  • I garnished the soup with a big dollop of sour cream and a sprig of fresh thyme. You could add some toasted coconut and curry powder with a drizzle of coconut milk instead for a dairy free variation.
  • You can make this ahead of time and heat up just before serving so it's really great for a dinner party; I'm all about spacing work out when hosting a get together.
  • Use spices you enjoy, a bit of ginger, or cardamom can be a nice addition.


Serving: 245g | Calories: 110kcal | Carbohydrates: 20g | Protein: 2g | Fat: 3g | Monounsaturated Fat: 3g | Sodium: 320mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2500IU | Vitamin C: 9.9mg | Calcium: 40mg | Iron: 1.1mg