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Thai Peanut Butternut Squash Soup

Servings 6 (1 1/2 cup servings)


  • 2 Tbsp avocado oil or other oil
  • 2 10 oz packages frozen butternut squash, steamed
  • 1 onion diced
  • 1 jalapeno diced
  • 1/2 Tbsp fresh ginger chopped
  • 1/2 tsp salt
  • 32 oz vegetable broth
  • 1 cup peanuts dry roasted
  • 1 cup red lentils dry
  • 1/2 cup low fat coconut milk
  • 2 – 3 Tbsp red curry paste I used 2
  • juice of 1 lime
  • Top with: crushed peanuts sriracha, and more coconut milk, if desired


  • In a large pot, heat oil over medium heat. Add butternut squash, onion, jalapeno, ginger, and salt. Saute for 5 – 7 minutes or until vegetables are soft.
  • Add broth, peanuts, and lentils. Stir. Cover and bring to a boil. Reduce to a simmer for 20 minutes, or until lentils are cooked through.
  • Turn off heat. Add coconut milk, curry paste, and lime juice. Stir a little. Transfer in batches to a blender or food processor (or you can use an immersion blender) until all the soup is pureed.
  • Top with crushed peanuts and a drizzle of Sriracha – plus or minus a coconut milk drizzle. (you can eat it hot or cold)


How to Use:
Athletes: Full of antioxidants, a serving of this soup also provides 20 gm protein and some complex carbohydrates – but you’ll likely need to add more if you’re an endurance athlete. Try pairing with a whole grain grilled cheese sandwich or serve the soup over quinoa or brown rice.
Healthy Eating: This soup is packed full of satiating protein, healthy fats, and complex carbs – you may be just fine with a bowl of soup for lunch – or you might want to pair with a piece of fruit.
Kids: Welp. I’m not sure how yours will feel about this flavorful soup. I didn’t include the seeds of the jalapeno to make sure it wasn’t too spicy- and one kid ate it, one didn’t.
Other Thoughts:
  • If there is a peanut allergy, this would be delicious with cashews instead.
  • If you don’t have frozen butternut squash, you could use a large butternut squash. Peel and dice into small chunks. You’ll need approximately 3 cups. Then, cook it longer in the first step.
  • This keeps well in the fridge. If you want it thinner, add a little coconut milk before you reheat it.