Curried Butternut Squash Soup

  • 5MINS
  • 1HR
  • Serves 6
  • 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.

  • Batch Cook pinchofnom.com
  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com

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?

This post contains affiliate links. Find out what this means.

No special ingredients are required for this recipe.

Hints & Tips

Below we added some of our communities most common hints and tips. We hope you find them useful.

Dont normally like soup but easy tasty soup recipe - lovely
Don't use a large red chilli unless you have an asbestos mouth 🤣 - toned down the heat with a good swirl of yoghurt which made the soup deliciously creamy
Packed with flavour, delicious and comforting.
I replaced the butternut squash with sweet potatoes and carrots, made whilst having a fridge clear out! Absolutely delicious!

We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.

SEND US a HINT & TIP, Or QUOTE for this recipe

THANKS
we have your picture

The process

  • Check Now we have your Hint & tip
    we’ll check them over.
  • Review We’ll review your Hint & Tip, and see if its suitable to use on the website.

Your details

  • Name: %name%
  • Recipe: %recipeName%

YOUR HINTS & TIPS

Your “QUOTE”

SWAG!

Due to the large number of submissions we recieve we’re afraid we’ll only inform you if we use it on the Recipe page - then we’ll send you some swag…

(Please remember others may of had the same idea as you!)

Close

‘Lovely spicy creamy soup - definitely make again’

Linda Dalton

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?

Fougasse Bread pinchofnom.com
Easy Peasy
  • 2HR 20
  • 294KCal
Loaded Potato Skins pinchofnom.com
Easy Peasy
  • 50MINS
  • 294KCal
BLT Sandwich pinchofnom.com
Easy Peasy
  • 15MINS
  • 440KCal
Cheesy Garlic Bread pinchofnom.com
Cookbook Pinch of Nom Cookbook pinchofnom.com
  • 20MINS
  • 85KCal

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.

PRE-ORDER Our NEW cookbook Air Fryer NOW

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

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. Check out 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. Cook 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!

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.



We agreed with Slimming World to remove their trademarked terms from our website

Find out why here

Love this Curried Butternut Squash Soup recipe? Tag us!

PRE-ORDER Our NEW cookbook Air Fryer NOW

If you like these…try these

Speedy Tomato Soup pinchofnom.com
Easy Peasy
  • 30MINS
  • 90KCal
Ham, Leek and Potato Soup pinchofnom.com
Easy Peasy
  • 4HR 5
  • 206KCal
Cauliflower and Broccoli Soup pinchofnom.com
Easy Peasy
  • 35MINS
  • 71KCal

Join the conversation

Comment or ask our advice

Leave a Reply

Our newsletter

Get the latest pinch