curried butternut squash soup.

It’s that magical time of year where squash of all shapes and sizes is everywhere: it’s in coffee, it’s on doorsteps, and most importantly, it’s overflowing at the farmers market for less than sixty cents a pound.

I am obsessed.squash soup 1

 I would eat only squash at every meal if I wasn’t worried about turning orange (that’s a thing, right?), or if I didn’t place so much value on variety. I get around this by adding squash to other dishes, like these Stuffed Squash Medallions or these cookies. I also like taking chunks of the roasted yumminess and sautéing them quickly in a miso-tamari sauce. It makes them like candy. I will share that recipe soon… although it’s so simple, you could probably go improvise it right now and have it turn out brilliantly.

 By far, the easiest and most autumnally nourishing way to use a big ole’ roasted squash is to make a soup. (Purees and squash? I’m in heaven.)


You can use any variety you dig. I've tried this with Blue Hubbard, Kabocha and Acorn, in addition to the Butternut shown here. All are delicious, just with a slightly different flavor and texture.

Because roasting the squash itself isn’t super labor-intensive [peel – or don’t -, pat with oil, roast for 40-50 minutes until tender], and you can tackle the other stove top steps (sautéing onions and garlic), or another dish while you wait, this meal comes together uber-quickly.


  • Great source of Vitamin A
  • Great source of fiber
  • Great source of gentle sweetness (and more natural sweetness throughout the day curbs intense refined sugar cravings)
  • Energy dense, with lots of useable complex carbohydrates
  • Easy to make in a batch
  • Generates lots of leftovers
  • The soup is a versatile base onto which you can layer other flavors or textures. Curried squash soup or thai-basil coconut squash soup, anyone? Same base, different additions. Delish.


Once you’ve roasted up your squash, throw your slightly cooled squash cubes into the food processor with your remaining ingredients and blend until smooth. 

If serving right away, feel free to heat your portions in a pot on the stove, or serve chilled as a squash gazpacho. This keeps really well in the fridge for up to 4 days, and makes a great portable lunch option. I’ve also been eating the leftovers before the gym in the morning: hellllooooo energy!

Add a sprinkle of chopped nuts for fun texture, or finely chop some fresh herbs (basil? thyme? sage?) on top. 


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curried butternut squash soup
A silky smooth autumnal soup with roasted squash, fragrant spices and an extra hit of filling protein from softened split peas.
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
  1. 1 medium butternut squash, peeled and cubed (about 3 cups of cubes)
  2. olive oil
  3. 1 large onion, diced
  4. 3 cloves garlic, minced
  5. 2" fresh ginger
  6. 3/4 cup cooked split peas
  7. 1 tbsp curry powder
  8. 1 1/2 tsp salt
  9. pepper to taste
  10. 1 1/2 cup water (or more, depending on your preference)
  1. 1. Preheat oven to 350F.
  2. 2. Toss squash with 1- 1 1/2 tbsp olive oil until thoroughly coated and transfer to a foil-lined baking sheet. Place in the oven and roast for ~30 minutes until tender.
  3. **If your split peas are not already cooked, put them on to cook now. They should take roughly the same amount of time as your squash. If your split peas are already cooked, ie. you're using canned or leftovers, move on to Step 3.
  4. 3. In the meantime, heat oil in a medium skillet and add garlic and curry powder. Cook for 30 seconds, until fragrant, then add onions and ginger. Sautee together over medium-low heat for 10 minutes until soft and translucent. Transfer to a food processor or blender.
  5. 4. When squash is done, remove from the oven and transfer to your food processor.
  6. 5. Add split peas and salt, then begin blending. With the food processor still running, slowly pour in water until your soup reaches your desired consistency.
  7. 6. Once smooth, pour your soup into a sauce pan and warm up over medium heat. Adjust salt and pepper to taste, then serve.
From The Ground Up Wellness




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One comment on “curried butternut squash soup.
  1. But not just as fancy as part of real world should moms wrist was not 2small dont get it trigger that be tight .. the pretty and yet something yur 5year old makes . Non your not so its an ok gift and give but not the best wow gift…cant get wrong whether do not enjoy a lot to blow on a gift then get that

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