Healthy Eating

Thai Butternut Squash and Coconut Soup

Thai butternut squash, orange color soup in a white bowl


Butternut squash is a winter squash that has an amazing flavour profile with a sweet and nutty taste. Its bright orange colour (due to the presence of carotenoids) and versatility makes this ingredient loved by many. Butternut squash is high in vitamins like folate and B6, minerals such as magnesium and potassium, as well as fibre and antioxidants (vitamins A, C and E). Antioxidants have been proven to reduce inflammation, which makes this soup perfect for a cold winter night. Vitamins A and C are also important to support immune function and aid in the healing and repairing of cuts and bruises.

Nutritional information (per serving*):

Calories: 252; Protein (20g); Total Fat (11g); Saturated Fat (2g); Monounsaturated Fat (5g); Carbohydrates (21g); Fibre (5g); Sodium (267mg).

Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 60 minutes
*Servings: 4


  • 2 ½ lb butternut squash (1 medium squash)
  • 1 medium sweet potato
  • 2 tablespoons extra virgin olive oil
  • 1 medium onion, chopped
  • 1 tablespoon minced garlic
  • ¼ cup Thai red curry paste
  • Salt and black pepper to taste
  • 2 ½ cups low-sodium vegetable broth
  • 1 can coconut milk or 1 cup organic coconut milk
Garnish (optional)
  • 2 tablespoons unsalted peanuts
  • 1 stalk green onions, chopped
  • 2 tablespoons chopped fresh coriander or cilantro
  • 1 tablespoon lime juice


  1. Preheat oven at 400 °F and line a baking sheet with aluminum foil.
  2. Place the whole butternut squash and sweet potato on the baking sheet and bake for 30-40 minutes to enhance the flavours. Baking squash and sweet potato beforehand will make them easier to peel and chop. Set the baked vegetables aside and let them cool.
  3. Once cooled, scoop the flesh out of the butternut squash. Peel the sweet potato and cut in cubes.
  4. In a large saucepan, heat the olive oil over medium-high heat. Add onions and cook until softened.
  5. Add the baked squash and cubed potato to the saucepan. Cook for about five minutes, stirring occasionally.
  6. Add the garlic and curry paste, stirring gently until the vegetables are well coated. Add the broth, cover and bring it to a boil.
  7. Reduce heat to low and simmer for about 25 minutes, stirring occasionally. Remove from heat and let stand for 5 minutes.
  8. Blend soup until smooth using a hand blender. Return the soup to medium heat and stir in the coconut milk. Add salt and black pepper to taste.
  9. While soup cooks, combine peanuts, coriander, green onions, and lime juice in a small bowl (optional).
  10. Ladle soup into deep bowls and garnish with peanut mixture (if using).

Extra tips:

  • ✔ Instead of baking the butternut squash and sweet potato, you may poke a few holes in the raw vegetables and place each in the microwave for 5 minutes. This softens the vegetables, making them easier to chop.
  • ✔Leave the skin on the sweet potato for added fibre, but make sure the skin is scrubbed under cold water first.
  • ✔ Find the Thai red curry paste at your local grocery store in the international section or buy online. You can also replace the curry paste with ½ teaspoon of ground chili peppers or cayenne pepper powder. Adjust according to your taste.