• CJ Jackson, PhD CHH

Curry Butternut Squash Soup (Vegan)

Updated: Oct 26, 2017

This is a delicious fall favorite. Creamy and full of flavor. Hope you enjoy it!

Healthy Vegan Butternut Squash Soup

“This is my go to autumn soup. I love it and sometimes add pumpkin for a little flair.”

Health Benefits of Butternut Squash

Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

Squash's tangerine hue, however, indicates butternut's most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What's more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C. 

As if this weren't enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

Add to it the exciting benefits of Turmeric and Ginger...You have a powerhouse autumn soup that is sure to please.


  • 1 Tbsp (15 ml) coconut or grape seed oil

  • 1 leek, thinly diced (~40 g)

  • 2 cloves garlic, minced (1 Tbsp or 6 g)

  • 6 cups (840 g) butternut squash (~1 small butternut squash)

  • Pinch each sea salt + black pepper, plus more to taste

  • 1 1/2 Tbsp (12 g) curry powder

  • 1 tsp turmeric powder

  • 1 drop doTERRA ginger oil

  • 1 toothpick swirl of doTERRA cinnamon bark oil

  • 1 14-ounce (414 ml) can coconut milk

  • 2 cups (480 ml) vegetable broth

  • 2-3 Tbsp (30-45 ml) maple syrup (or sub coconut sugar)

  • optional: 1-2 tsp chili garlic paste


  1. Heat a large pot over medium heat.

  2. Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.

  3. Add butternut squash and season with a pinch each salt and pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.

  4. Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional - for heat).

  5. Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender.

  6. Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.

  7. Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.

  8. Serve as is or with garnishes of choice (options above). Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month. Best when fresh.

Get Inspired

enjoy this warming and soulful soup, snuggled up to the one you love.


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