Carrot Coconut Curry Butternut Squash Soup


December 4, 2017

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Once the air starts getting a little cold here in New England my soup game begins and goes strong all the way until Spring. There is something just so cozy and inviting about a homemade soup (I honestly can’t remember the last time I bought one), not to mention they are the perfect lazy girls option for a healthy, satisfying meal in a pinch.

This soup is one of our favorites and if I am being honest we make it almost every week in the winter time. It can come together in under 20 minutes (if you have butternut squash already roasted and frozen in the freezer) and is the perfect combination of warm spices, and creamy coconut that always hits the spot on a cold winter night. 

Not to mention, almost every ingredient for this recipe can be sourced locally in the winter time with the only exception being a few of the spices and the coconut milk. When looking for high quality and sustainably sourced coconut milk options I always always opt for one that has been certified organic or fair trade. There are so many options out there these days that really aren’t much more expensive than the conventional brands, and are a great way to help support more ethical and environmental friendly practices in our global coconut industry.

butternut squash soup

creamy carrot coconut curry butternut squash soup


  • 1 medium butternut squash

  • 1 medium yellow onion

  • 2 large carrots

  • 2 garlic cloves

  • 2 tablespoons coconut oil

  • 1 can full-fat coconut milk (including the liquid)

  • 1 tablespoon red curry paste

  • 1 tablespoon red curry powder

  • 1 tsp turmeric

  • 1 tsp himalayan sea salt

  • 1 tsp cinnamon

  • 1/2 tsp black pepper

  • Optional: Pumpkin seeds, Coconut Milk, Parsley for toppings


  • Preheat oven to 400 degrees F

  • Slice butternut squash in half length wise, and scoop the seeds from the center. Place the seeds in a separate bowl for roasting later.

  • Spray a baking sheet with coconut oil spray, and place butternut squash face up on the baking sheet. Spray the butternut squash with coconut oil as well and place in the oven for roughly 40 minutes or until soft.

  • While butternut squash is baking, dice your onion, garlic and carrots.

  • Place vegetables in a large pot on the stove over medium heat, with coconut oil.

  • Allow your vegetables to soften, stirring every few minutes to keep them from sticking.

  • Next, add your red curry paste, curry powder, turmeric, sea salt, cinnamon, and pepper to the pot. Stirring consistently until all the vegetables are evenly coated with spices.

  • Then add the entire can of your canned coconut milk to the pot (including the liquid, do not discard).

  • Reduce the heat to low, and cover your pot with a lid allowing it to simmer.

  • Once the butternut squash is soft, remove the squash from the oven and scoop the butternut squash out from the rind and add to your simmering soup.

  • Allow this to simmer for another 10 minutes before removing from the heat.

  • Using a high-speed blender, add your soup to the blender and blend on high for 1-2 minutes. If you don’t have a high speed blender you may be able to use a hand-immersion blender (however I have not tested this and it most likely will not come out as creamy as if you used a high speed blender).

  • Pour your soup from the blender right into your soup bowls. Top with pumpkin seeds, a drizzle of coconut milk, and serve with either a piece of whole grain (gluten free) bread or brown rice.

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Meet Meg
Mom to a happy baby girl, and registered dietitian specializing in prenatal, postpartum, and infant wellness. My passion for supporting moms and babies began more than a decade ago, but nothing made me more committed to helping moms and babies thrive than going through my own pregnancy and postpartum journey.

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