Curried Butternut Squash Soup
With Autumn on the way, we wanted a slimming friendly Curried Butternut Squash soup to warm us up – perfect if you’re calorie counting or following Weight Watchers.
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NutritionPer Serving
- Calories78
- Carbs14g
- Protein1g
- Fat0.1g
- Saturates0.03g
- Sugars3g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Our Curried Butternut Squash Soup packs a punch in terms of flavour but the garnish takes it to the next level. To elevate this ‘winter warmer’ we’ve used pumpkin seeds for texture, fat-free natural yoghurt for creaminess and a sprinkle of coriander for a zing of flavour
This is a really thick and hearty soup. If you prefer your soups lighter and thinner, just, add more stock. If you like it spicier, add more chilli! You can also experiment with your garnishes too! We think some toasted pine nuts or crispy bacon bits would work really well.
What diets is this Curried Butternut Squash Soup suitable for?
This Curried Butternut Squash Soup recipe is suitable for vegetarian, vegan and gluten free diets.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Curried Butternut Squash Soup?
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No special ingredients are required for this recipe.
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‘Warm and welcoming on a cold, rainy and windy day. Easy to make and easier to eat 😋’
How many calories are in this Curried Butternut Squash Soup?
There are 78 calories per portion in this Curried Butternut Squash Soup, which means it falls into our Everyday Light category.
This Curried Butternut Squash Soup is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Carefully cut the butternut squash in half, remove the seeds and place skin side down on a baking tray. Bake in the oven at 180 degrees for around 40 minutes until soft and golden.
Step 2
Meanwhile, place the onion, garlic and chilli into a saucepan with a little low calorie cooking spray. Cooked until soft and add the cumin, turmeric and cinnamon. Add the passata, season and stir well.
Step 3
Once the butternut squash is cooked, spoon the flesh out of the skin and add to the curry sauce. Mix well to break up the squash and pour into a blender with the stock. Blitz until smooth and silky.
Step 4
Serve with a dollop of fat free natural yoghurt, 1/2 tablespoon of pumpkin seeds and a sprinkle of coriander – or whatever garnish takes your fancy!
What could I serve with this Curried Butternut Squash Soup?
How do you know when this Curried Butternut Squash Soup is cooked?
Both the butternut squash and onion used in this recipe should be cooked until they are soft and easily blended. This should take about 40 minutes for the squash and about 20-25 minutes for the onion
How long can you keep this Curried Butternut Squash Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Curried Butternut Squash Soup in the fridge for approximately 3 days or so.
Can I freeze Curried Butternut Squash Soup?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Curried Butternut Squash Soup?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Curried Butternut Squash Soup
With Autumn on the way, we wanted a slimming friendly Curried Butternut Squash soup to warm us up – perfect if you’re calorie counting or following Weight Watchers.
-
Prep Time
5 MINS
-
Cook Time
1 HR
- KCals 78
- Carbs 14G
Instructions
- Carefully cut the butternut squash in half, remove the seeds and place skin side down on a baking tray. Bake in the oven at 180 degrees for around 40 minutes until soft and golden.
- Meanwhile, place the onion, garlic and chilli into a saucepan with a little low calorie cooking spray. Cook until soft and add the cumin, turmeric and cinnamon. Add the passata, season and stir well.
- Once the butternut squash is cooked, spoon the flesh out of the skin and add to the curry sauce. Mix well to break up the squash and pour into a blender with the stock. Blitz until smooth and silky.
- Serve with a dollop of fat free natural yoghurt, 1/2 tablespoon of pumpkin seeds and a sprinkle of coriander - or whatever garnish takes your fancy!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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29 comments
See what others have to say
HollyTuesday 17th October 2023
This was lovely and easy. I think the chilli I used was a little bit big as it was very hot 🔥 I love spice but this would have been too hot for a lot of people so definitely use a small chilli or take the seeds out if you’re not a fan of heat! I added yogurt and stirred Corriander through it and it was tasty and filling
SharonWednesday 18th October 2023
Hi Holly, thanks for your comment, we’re so pleased you enjoyed our Curried Butternut Squash Soup! Thanks for sharing your tip about the chilli too.
Judy DobsonTuesday 15th February 2022
Hi, can this be made in a soup maker?
SharonTuesday 15th February 2022
Hi Judy, we haven’t tried making this soup in a soup maker but it should work fine. We’d recommend checking the instruction book for your particular soup maker for guidance though. Do hope you enjoy the recipe!
WendyTuesday 16th November 2021
I made this, it’s delicious. Although, I used MFP & scanned the ingredients available to me, the total calories came out at 528 making a each portion 132
It’s worth noting this especially if you are calorie counting.
HollyTuesday 16th November 2021
Hey Wendy, thanks for your message. We understand that it can be frustrating that apps and websites might not match up on calorie counts. There are a lot of reasons that the calories can differ; calories can be different after an ingredient is cooked in a particular way, or different brands of ingredients can vary the calorie count substantially, for example. Unfortunately the apps available to the general public do not account for this. We explain a little more about this in THIS article which you may find helpful
jonathan bakerWednesday 3rd February 2021
made this and looked for the recipe in all of your books, cannot find it. I looked in book with white spine and index says page 138 butternut squash , but in the book it is Kofta curry?
HollyWednesday 3rd February 2021
Hi Jonathan, this is a recipe exclusive to our website, hope that helps!
JanWednesday 9th December 2020
Hi Just wondering what size Butternut Squash you used for this recipe as they come in so many different sizes. Also I tend to eat the skin when it’s roasted – do you think it would work if I added the skin before blitzing?
Thank you Jan
HollyMonday 14th December 2020
Hi Jan, we used an average sized butternut squash for this recipe which would weigh 600g-700g when peeled and deseeded. We haven’t tried using the skin in this recipe but it should work okay let us know how you get on. Hope that helps!
Nicola WallisFriday 9th October 2020
When do you add the stock?
HollyFriday 9th October 2020
Hi Nicola, in step 3 when the butternut squash is cooked, spoon the flesh out of the skin and add to the curry sauce. Mix well to break up the squash and pour into a blender with the stock. Blitz until smooth and silky. Hope that helps!
Lindsey Prescott MearsSaturday 3rd October 2020
Just made this lovely soup, I had a large butternut squash so it has made loads, lunches for next week sorted!
HollyWednesday 7th October 2020
Hey Lindsey, so glad you enjoyed the soup! I always freeze portions ready to grab for lunch!
JennyleaverTuesday 28th April 2020
Just going to make your butternut squash soup have made outher soup with squash i will definitely like this one
Steve CowderoyWednesday 6th May 2020
Hi Jenny, Thanks for getting in touch, let us know how you like it
N smithTuesday 23rd April 2019
I don’t have fresh chilli, can I use chilli power or chill flakes?
How much ????
CateTuesday 23rd April 2019
Yes you could replace the fresh chilli with flakes or powder. You would need about 2 tsp of either.
Hope that helps! 🙂
Martha KedzierskiWednesday 2nd January 2019
Can i just ask at what point do you add the vegetable stock?
TinaFriday 7th December 2018
I just made this and it was lovely, even my husband, who “hates butternut squash ” really liked it but I did make a couple of small tweaks.
I used half a white and half a red onions (that’s what I had in the fridge)
I ran out of cumin, so used just one tsp of harrisa seasoning. I didn’t roast the squash as I only had a vacuum pack of peeled squash.
Anyway, it turned out lovely, will definitely make again.
Thanks for all your tasty recipes.
KellyTuesday 9th October 2018
I made this at the weekend and had it for lunch at work yesterday. You’re not wrong when you say it packs a punch!! It has a really good kick to it and really tasty. The girls at work loved it too!
BexSunday 18th February 2018
My other half doesn’t like curry spices what else could I use? Also do you have to roast the butternut squash or could you use s soup maker? Thanks ????
CorannFriday 16th February 2018
Hi . Can you substitute chicken stock cubes instead of veg. Thanks
CharlotteMonday 15th January 2018
Hi want to make this but have no passata. Could i substitute a tin of chopped tomatoes instead?
Sophie HainesTuesday 24th October 2017
What weight would you say the squash is? I am using frozen chopped squash? Thanks
Sophie JonesTuesday 24th October 2017
Thank you!!
Gwendoline BentleySunday 15th October 2017
Sounds delicious will make it tomorrow thanks for your help xx
Amy-Jayne DalyWednesday 5th October 2016
Fantastic recipe! So tasty and comforting. Exactly what you need this winter ????
aliceThursday 8th September 2016
Desperately in need of speed food today so I had a go at making this soup. It was absolutely stunning and so easy to make! I wish I had a spare healthy B for a lovely bread roll :’)
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