thai curry soup
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Thai Curry Butternut Squash Soup

Healthy Thai curry butternut squash soup. A great whole foods plant based dinner that is oil free, healthy, and has unique spicy Thai flavors.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Dinner, Soup
Author: Spartan Life


  • 1 large butternut squash cut into cubes about 3 cups
  • 1 medium yellow onion chopped
  • 4 garlic cloves pressed or chopped
  • 2 to 3 tablespoons Thai red or green curry paste
  • 1 teaspoon ground cumin
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon red pepper flakes up to 1/4 teaspoon for spicier soup
  • 1 tablespoon of fresh lemon juice
  • 4 cups low sodium vegetable broth


  • Squeeze of lemon juice
  • [Optional] 1-2 tablespoons of unsweetened coconut milk or other plant milk
  • [Optional] Handful of fresh cilantro leaves chopped
  • [Optional] Sprinkle of crushed red pepper flakes


  • If you haven’t already, peel your butternut squash and cut the flesh into cubes (do not use the seeds). Chop the onion and garlic as well and set aside
  • Splash a few tablespoons of water (or extra vegetable broth) in a large pan with tall sides or pot - set to medium heat
  • Once it is simmering, add squash, onion, garlic, curry paste, cumin, salt and red pepper flakes to skillet. Stir to combine
  • Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes
  • Add your 4 cups of broth. Bring the mixture to a boil, then reduce heat and simmer until squash is soft, about 15 to 20 minutes
  • Once the squash mixture is done cooking, taste and add a little more Thai red curry paste if it’s not quite flavorful enough for you. Remove the soup from heat and let it cool slightly
  • Working in batches, transfer the contents of the pan to a blender and purée the mixture until smooth. Transfer puréed soup to a serving bowl and repeat with remaining batches
  • After pouring yourself a bowl, squeeze some fresh lemon juice into the soup and sprinkle the optional toppings if you like - cilantro, red pepper flakes, coconut milk