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Creamy Curry Butternut Squash Soup

Servings 4 (1 ΒΌ cup portions)


  • 2 10 oz steamer packs butternut squash
  • 2 Tbsp avocado oil or oil of choice
  • 1 onion diced
  • 1 jalapeno pepper diced (remove seeds and ribs for less heat)
  • 1 tsp ginger freshly grated
  • 1 Tbsp curry
  • 1 tsp turmeric
  • 1/4 tsp salt
  • 32 oz 4 cups vegetable broth
  • 1 cup cashews
  • 1/2 cup red lentils
  • 1 lime juiced

Optional toppings

  • jalapeno diced
  • pepitas


  • Steam butternut squash according to directions in microwave.
  • Meanwhile, heat oil in a large sauce pan. Add onion, jalapeno, and butternut squash to heated oil. Cook for 5-8 minutes or until onions are softened.
  • Add ginger, curry, turmeric, and salt. Cook until fragrant - approximately 1 minute.
  • Add broth, cashews, and lentils. Cover the pot and simmer for 20 minutes.
  • Turn off burner. In batches, puree soup in blender. (Make sure the lid has a vent to let the heat escape)
  • Once all of the soup is blended, add juice of one lime.
  • Serve topped with diced jalapeno and pepitas. (Or whatever sounds good!)


Athletes: You guys know I'm always trying to pack all your nutritional needs into one bowl, but this bowl is more of a side dish. With 9 grams of protein and 30 gm carbs plus healthy fats, you need to add a solid portion of protein (think a piece of salmon the size of your palm.) Plus, depending on your training, another 2-4 servings of carbohydrates may be needed (think a couple thick slices of sourdough bread or a big baked potato.)
Healthy Eating: The richness of this soup is out of the world. Feel like you're indulging in a super decedent soup from the thickness the cashews and red lentils provide. This soup is high in healthy fats, plant based protein, and complex carbs. To make it a meal, add a source of lean protein on the side - grilled chicken, pork chop, fish, or sauteed tofu.
Kids: Serve in a side dish with a grilled cheese sandwich and encourage them to dip their sandwich into the soup. Or, if you have an adventurous eater, just give them the bowl and spoon. Or, just let them put their whole hand in your bowl....
Other Thoughts:
  • If you want to use a whole butternut squash instead (ie. Aldi doesn't always have the steamer bags!), aim for a squash that is over 1# - ideally about 1 1/2#. Cut in half, place cut side down in a 9x13 inch pan with a small amount of water in it. Bake at 350 degrees for about an hour, or until soft. Scoop flesh into the soup in the saute onions step.
  • There are a ton of different dried curry options out there. My favorites are from Penzey's spices - their sweet curry and hot curry are amazing. I used half and half in this recipe for a little extra heat.