Thai-Spiced Butternut Squash Soup
Make the most of versatile butternut squash with this warming Thai-Spiced Butternut Squash Soup. A hearty, warming blend of fresh vegetables and aromatic ingredients, it’s got all the comforting flavours you’d find in a Thai-inspired curry dish for only 122 calories per bowlful. Trust us, you’ll be glad to have this one in your soup flask on chilly lunch breaks!
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NutritionPer Serving
- Calories122
- Carbs19g
- Protein3.6g
- Fat2.2g
- Saturates1g
- Sugars13g
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!
Packed with nourishing, velvety goodness, you can’t beat a warming bowl of butternut squash soup on a chilly day. We’ve given our hearty blend of squash, onions and peppers an aromatic upgrade using a selection of Thai-inspired ingredients, including zingy ginger, lime and chilli flakes.
To keep the calories down without compromising on luxurious, creamy texture, we’ve blitzed our veggies together with a coconut plant-based dairy milk alternative. The nutty aromas pair really well with the earthy flavours in the squash.
Lemongrass is a staple ingredient in Thai-style recipes. You’ll notice we’ve added a lemongrass paste on our ingredients list, but if you can’t find it, there’s nothing to stop you using fresh, peeled, finely chopped lemongrass stalks instead.
This bright and colourful soup is a joy to fill your soup flask with. At only 122 calories per serving, it’s well worth mopping up any leftovers with a crusty wholemeal bread roll. Like all of our batch-cookable soups, it’ll keep nicely in the fridge or freezer until you’re ready to enjoy it.
What diets is this Thai-Spiced Butternut Squash Soup suitable for?
This Thai-Spiced Butternut Squash Soup recipe is suitable for vegetarian diets.
It can be made gluten-free by using gluten-free alternatives for the vegetable stock cubes and light soy sauce.
For vegan diets, make sure to use plant-based veggie stock cubes.
Take extra care when cooking for people with allergies and be sure to use different utensils, cookware and preparation areas.
Do you need any special ingredients to make Thai-Spiced Butternut Squash Soup?
You should be able to find lemongrass paste in the cooking ingredients aisle of most supermarkets. It’s a thick, yellowish paste that you’ll normally spot in a small jar. If you can’t find it, don’t worry! You can swap in 2-3 fresh, finely chopped lemongrass stalks instead.
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You should be able to find lemongrass paste at the supermarket or on Amazon.
We’ve cut calories by using a plant-based alternative to dairy milk.
How many calories are in this Thai-Spiced Butternut Squash Soup?
There are 122 calories per portion in this Thai-Spiced Butternut Squash Soup, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
This Thai-Spiced 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
Spray a large saucepan with low-calorie cooking spray and set over a medium heat.
Step 2
Add the onions and peppers and sauté for 5 minutes until beginning to soften.
Step 3
Add the garlic and ginger and stir well.
Step 4
Add the cumin, ground coriander and chilli flakes and cook for 1 minute until the spices become aromatic.
Step 5
Stir in the lemongrass paste and tomato puree, then add the stock and coconut milk and butternut squash.
Step 6
Bring to a boil, then reduce the heat to a simmer. Allow to cook for 35 minutes until the butternut squash is soft.
Step 7
Add the lime juice and soy sauce.
Step 8
Blitz the soup using a food processor or stick blender. Take care not to splash yourself with hot soup!
Step 9
Return to the pan and make sure it is piping hot. Stir in the chopped coriander and serve.
What could I serve with this Thai-Spiced Butternut Squash Soup?
This Thai-Spiced Butternut Squash Soup is tasty and nourishing all on its own, but you can make it heartier with an added light lunchtime bite (you’ll want to add an additional 152 calories to your count if you’re soaking up the leftovers with a wholemeal bread roll):
How do you know when Thai-Spiced Butternut Squash Soup is cooked?
You’ll know your soup is ready to be blended when the butternut squash has softened. This will take around 35 minutes of simmering time. The blended soup is ready to serve once it’s piping hot and you’ve stirred in the chopped coriander.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Thai-Spiced 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 Thai-Spiced Butternut Squash Soup in the fridge for roughly 3 days or so.
Can I freeze Thai-Spiced 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 telling you the name of the recipe and the date you’re freezing it (it’s easy to lose track!).
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Thai-Spiced Butternut Squash Soup
This Thai-Spiced Butternut Squash Soup has all the comforting flavours you’d find in a Thai-inspired curry, for only 122 calories per bowlful.
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Prep Time
15 MINS
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Cook Time
40 MINS
- KCals 122
- Carbs 19G
Instructions
- Spray a large saucepan with low-calorie cooking spray and set over a medium heat.
- Add the onions and peppers and sauté for 5 minutes until beginning to soften.
- Add the garlic and ginger and stir well.
- Add the cumin, ground coriander and chilli flakes and cook for 1 minute until the spices become aromatic.
- Stir in the lemongrass paste and tomato puree, then add the stock and coconut milk and butternut squash.
- Bring to a boil, then reduce the heat to a simmer. Allow to cook for 35 minutes until the butternut squash is soft.
- Add the lime juice and soy sauce.
- Blitz the soup using a food processor or stick blender. Take care not to splash yourself with hot soup!
- Return to the pan and make sure it is piping hot. Stir in the chopped coriander and serve.
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2 comments
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FIONAFriday 18th October 2024
Could you recommend what brand of lemongrass paste to buy please? Thank you
HollyTuesday 5th November 2024
Hi Fiona, there are a few brands of lemongrass paste available such as Bart or Thai Taste and some supermarkets have their own versions, hope that helps!
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