Curried Butternut Squash Soup

  • 5MINS
  • 1HR
  • 78KCAL

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.

NutritionPer Serving

  • Calories78
  • Carbs14g
  • Protein1g
  • Fat0.1g
  • Saturates0.03g
  • Sugars3g

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know 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, and triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Curried Butternut Squash Soup recipe?

  • You need to count 0 Points per portion of this Curried Butternut Squash Soup recipe if you’re on WW Green.
  • You need to count 0 Points per portion of this Curried Butternut Squash Soup recipe if you’re on WW Blue.
  • You need to count 0 Points per portion of this Curried Butternut Squash Soup recipe if you’re on WW Purple.

Do you need any special ingredients to make Curried Butternut Squash Soup?

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No special ingredients are required for this recipe.

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!

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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
WW Points
  • 0 Green
  • 0 Blue
  • 0 Purple

Ingredients

  • 1 butternut squash (or pumpkin)
  • 500 ml tomato passata
  • 1 onion roughly sliced
  • 1 red chilli roughly chopped, seeds left in
  • 2 cloves garlic roughly chopped
  • 2 tsp ground cumin
  • 1 tsp turmeric
  • 1/4 tsp ground cinnamon
  • 500 ml vegetable stock made up using 2 stock cubes
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  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.
  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.
  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.
  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!

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13 comments

See what others have to say

N smithTuesday 23rd April 2019

I don’t have fresh chilli, can I use chilli power or chill flakes?
How much ????

Reply

    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! 🙂

    Reply

Martha KedzierskiWednesday 2nd January 2019

Can i just ask at what point do you add the vegetable stock?

Reply

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.

Reply

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