Curried Butternut Squash Soup


This bright and flavorful fall soup has a dose of protein to keep you fuller longer.

curried butternut squash soup

Antonis Achilleos

Prep Time:
25 mins
Total Time:
40 mins

There are so many splendid ways to make butternut squash soup and this recipe is proof. Red curry paste, fresh ginger, and garlic season this creamy soup, while full-fat coconut milk and tofu offer richness and body. Silken tofu, named for its silky-smooth texture, blends beautifully into the soup and offers plenty of plant-based protein without adding any tofu flavor. Plus, there is no need to cook it. Be sure to finish your soup with lime juice, which adds a delightful brightness. Vegetarian tip: look for vegetarian red curry paste, as some can be made with shrimp paste. 


  • 1 tablespoon olive oil

  • 1 medium yellow onion chopped (about 1 1/2 cups)

  • 2 teaspoons kosher salt, divided

  • 3 tablespoons red curry paste

  • 2 tablespoons grated fresh ginger (from a 3-inch piece)

  • 3 medium cloves garlic, minced (about 1 tablespoon)

  • 4 cups lower-sodium vegetable broth

  • 1 1/2 pounds butternut squash, cut into 1 1/2-inch cubes (from 2 [20-ounce] package)

  • 1 15.5-ounce can unsweetened coconut milk, well stirred

  • 1 12-ounce package silken tofu, drained

  • 2 tablespoons fresh lime juice (from 1 or 2 limes)

  • 6 tablespoons crushed salted peanuts

  • Chopped fresh cilantro and crushed red pepper (optional), for serving


  1. Heat oil in a large pot over medium. Add onion and 1/2 teaspoon salt; cook, stirring often, until onion starts to brown, 6 to 7 minutes.

  2. Add curry paste, ginger, and garlic; cook, stirring, until fragrant, about 1 minute. Add broth and 1 teaspoon salt, scraping up browned bits from bottom of pot. Stir in squash. Bring to a simmer over medium-high. Cover and reduce heat to low; simmer until squash is tender, 12 to 15 minutes.

  3. Remove from heat. Stir in coconut milk, tofu, lime juice, and remaining 1/2 teaspoon salt. Use an immersion blender to process until smooth. (Or transfer to a blender, cover with lid, and remove center piece. Place a towel over opening. Process until smooth.)

  4. Serve sprinkled with peanuts, cilantro, and, if using, crushed red pepper.

Nutrition Facts (per serving)

175 Calories
9g Fat
21g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 175
% Daily Value *
Total Fat 9g 12%
Saturated Fat 3g 13%
Cholesterol 0mg 0%
Sodium 1088mg 47%
Total Carbohydrate 21g 7%
Dietary Fiber 5g 18%
Total Sugars 5g
Protein 6g
Vitamin C 25mg 126%
Calcium 96mg 7%
Iron 2mg 11%
Potassium 539mg 11%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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