Curried-Coconut Butternut Squash Soup

Oct 28, 2020 | Main Meals

Ah…fall when everything orange makes its debut! Haha, I love fall for all its beauty. I especially enjoy all the root vegetables and squash that are in season right now!

This soup will satisfy the need for something warm and sweet! Consider serving inside a pumpkin for a little something special, but a bowl will work just fine too. Happy Halloween and Enjoy!


Prep time: 30 minutes 

Total cook time: 

Makes approximately 8 cups 
1 serving = 1 cup 


·      2.5 pounds Butternut squash, peeled, seeded and cut into 1-inch cubes. 

·      1 tablespoon canola oil, plus more for drizzling 

·      1/2 large onion, chopped (about 1 cup) 

·      3 cloves garlic, minced 

·      2 large carrots, peeled, cut into ¼  inch rounds . 

·      4 cups chicken broth 

·      1 tablespoon curry powder 

·      ½ cup Toasted Pumpkin seeds* (fresh or store bought)

·      ½ cup Toasted Shredded coconut*



1.     Preheat oven to 450°F. Line a large baking sheet with aluminum foil, add squash and carrots, drizzle evenly with olive oil. 

2.     Roast for a total of 30 minutes or until vegetable are soft; toss every 10 minutes. Remove from oven and set aside. 

3.     In a Dutch oven, heat one tablespoon canola oil over low-medium heat. Add onions, cook until soft but not brown (~3 minutes), add garlic and continue to cook for 2 minutes more.

4.     Push vegetables to one side, add curry powder and toast for about 30 seconds. Add vegetables, salt, pepper and broth; bring to a boil. Reduce heat and simmer for 15 to 20 minutes to allow soup to thicken. Remove from heat. 

5.     Using an immersion blender, blend until smooth. You may also use a blender, be sure soup is cooled. 

6.     Taste and adjust seasoning if necessary. Serve in a small hollowed pumpkin or bowl. Top each bowl with toasted coconut and pumpkin seeds if desired. 


·      Toasting Pumpkin seeds – heat oven to 400°F, spread pumpkin seeds onto a small cookie sheet and drizzle with about one teaspoon canola oil. Toast for approximately 15 minutes.

·      Toasting coconut – heat oven to 400°F, spread coconut onto a small cookie sheet, only toast for 2 to 3 minutes! Shredded coconut will burn very quickly, watch carefully!! 

Nutrition Information for one cup includes soup, coconut and seeds: 

249 calories, 41g carbohydrate; 7g protein; 4g fat; 150mg sodium, 5.5g fiber 
Recipe & Image: Jacqueline Gomes, RDN, MBA 


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Hi, I’m Jacqueline

I understand first hand how frustrating weight loss programs can be without the proper guidance. My goal is to help you change your mindset from restrictive dieting to one of freedom and confidence around food. I’d love to help you on your journey.


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