This Curried Butternut Soup is so luscious and creamy – without all the butter and cream that makes it a less-than-healthy choice and especially if you’re trying to lose weight.  The trick is roasting the squash to bring out the flavor before simmering everything on the stove. Save yourself a bit of time and work by using butternut squash that’s already peeled and cut.

When I make this soup, my house smells amazing. I feel like I am far, far away – in some tropical mystical land.  Don’t skip the curry paste or the Thai red chiles in this recipe.  They provide a spicy little kick without being too spicy and will help rev up your metabolism to burn fat faster.  This is definitely a fat-blasting soup and with only 127 calories and about 4 grams of fat per serving, you can eat it as often as you wish!

Here’s how to make it:


1 (2 1/2-pound) butternut squash, peeled, seeded, and cut into 2-inch cubes
4 teaspoons olive oil, divided
3/4 teaspoon kosher salt, divided
1 cup chopped onion
3 cups Imagine brand No-Chicken broth (if you can find it) or Pacific brand vegetable broth
4 teaspoons red curry paste
1 1/2 tablespoons fresh lime juice
1 (13.5-ounce) can light coconut milk
1/4 cup cilantro leaves
1/4 cup flaked unsweetened coconut, toasted
2 small Thai red chiles, thinly sliced


1. Preheat oven to 450°.
2. Line a rimmed baking sheet with parchment paper. Place squash in a bowl, and drizzle with 1 tablespoon oil. Sprinkle with 1/4 teaspoon salt, and toss. Bake at 450° for 35 minutes or until golden and tender.
3. Heat the remaining 1 teaspoon oil in a large saucepan over medium heat; swirl to coat. Add onion; cook 5 minutes, stirring occasionally. Add squash mixture, stock, and curry paste. Sprinkle with the remaining 1/2 teaspoon salt, and bring to a boil. Reduce heat, and simmer for 15 minutes, stirring occasionally. Remove from heat; stir in lime juice and coconut milk. Let stand for 15 minutes.
4. Place half of squash mixture in a blender, and blend until smooth. Pour soup into a bowl. Repeat. Divide the soup evenly among 8 bowls, and top evenly with cilantro, coconut, and chile slices.

If you want to boost the protein in this soup and add a bit more crunch, top with a handful of roasted pepitas (pumpkin seeds) or a tablespoon of hemp hearts.


Yours in Good Health,


Cynthia Parrott is a Certified Health Coach on a mission to help others achieve true happiness, health, wellness, permanent weight loss and success in all areas of life by teaching them how to nourish the body, mind and spirit. Cynthia is a kind, energetic and dedicated coach and companion to those who are finally ready to start living the lives they want and deserve. She works with clients across the globe and is available for consultation in person or by telephone. You can schedule a complimentary Discovery Call with Cynthia here