top of page

Curried Butternut Squash Soup


  • 1 (2-pound) butternut squash, peeled, seeded, diced into 1/2-inch to 3/4-inch cubes, yielding about 6 cups of cubed squash

  • 1 large yellow onion, chopped

  • 2 teaspoons yellow curry powder

  • 1 teaspoon whole mustard seeds (if you substitute ground mustard, only use 1/4 teaspoon)

  • Dash ground cumin

  • 1 tablespoon minced fresh ginger

  • 4 cups vegetable stock (homemade or store-bought)

  • 1 teaspoon salt, plus more to taste

  • 1/2 cup vegan sour cream (can cashew cream)

  • 1/4 cup chopped fresh cilantro ( substitute parsley)

  • Vegetables ( optional- Broccoli, Cauliflower, Carrots)

See Instructional Video

HOW to Cut the Squash

Tips for Cutting and Cubing Squash

  1. It's easier to peel a butternut squash if you microwave it whole for30-45 seconds first. That short amount of time helps soften the peel just enough to make it easier to work with. Stab the squash a few times with a fork before microwaving so it can vent steam (it can explode if not).

  2. You can also buy butternut squash that is already cut and prepared.

  3. Stores like Trader Joe's and Whole Foods also sell frozen butternut squash cubes that work perfectly fine in this recipe.


  1. Sauté the cubed squash in a small amount of water:

  2. Add the cubed butternut squash to the pan. Toss to coat all sides in nonstick pan. Sprinkle a little salt over the squash. Then, spread out in an even layer and let cook, stirring only occasionally, so the edges and sides get lightly browned.

  3. You may need to adjust the heat up to ensure browning, or down to prevent burning or drying out. Remove from pot and set aside.

  4. Sauté the onions, spices, and ginger:

  5. In the same pot, heat another tablespoon of water on medium heat. Add the chopped onions and cook, stirring now and then, until softened. Add the curry powder, mustard seeds, cumin, and fresh ginger, and cook for a minute or so longer. Use a flat bottomed wooden or metal spatula to scrape up any browned bits.

  6. Add the squash, stock, and salt, then simmer:

  7. Return the butternut squash to the pot. Add the vegetable stock and ateaspoon of salt. Increase the heat to bring to a simmer. Then, lower theheat to maintain a low simmer. Cover the pot and cook for 40 minutes untilsquash is completely tender.

  8. Purée the soup:

  9. Use an immersion blender to blend the soup smooth. (You can also use a regular blender,). Add more salt to taste, if need.

  10. Serve with sour cashew cream and cilantro:

  11. Serve in individual bowls with some cashew sour cream and somechopped cilantro on top. Can serve with wholegrain bread/crackers.


If you love this recipe then you'll love our vegan cook book. Over 60 quick nutritious meals that will help you lower your blood pressure and cholesterol!

Don't for get to join our upcoming class. Foods that combats dementia and strengthen the brain.

11 views0 comments

Recent Posts

See All


bottom of page