Butternut Squash Coconut Curry
This Indian-inspired curry combines tender butternut squash and cannellini beans with creamy coconut milk, mustard and cumin seeds, turmeric, and a gentle cayenne heat. Fresh cilantro adds a bright finish to the rich, warming stew, making it a comforting choice for an easy fall weeknight meal.
- Prep10 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Butternut Squash Coconut Curry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 52
- Heart Health
- 70
- Metabolic
- 55
- Digestive
- 26
- Inflammatory
- 42
- Performance
- 58
- General Wellness
- 1
Combine squash, water, olive oil, salt, mustard seeds, cumin seeds, cayenne pepper, and turmeric in a saucepan; bring to a boil. Reduce heat and simmer, stirring occasionally, until squash is tender, 10 to 15 minutes.
- 2
Stir coconut milk and beans into the squash mixture; simmer until flavors blend, about 10 minutes. Top the curry with cilantro and serve.
- Calories 207.2 kcal Moderate 10%
- Protein 7.86 g Moderate 16%
- Carbohydrate 32.85 g 12%
- Total Fat 5.73 g Moderate 7%
- Saturated Fat 2.5 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.07 mg Low Source 0%
- Sodium 274.81 mg Moderate 12%
- Dietary Fiber 9.88 g Good Source 35%
- Total Sugars 8.38 g --
- Added Sugars 2.5 g Moderate 5%
- Calcium 322.98 mg Good Source 25%
- Iron 3.53 mg Moderate 20%
- Potassium 742.63 mg Moderate 16%
- Vitamin A 463.05 mcg Good Source 51%
- Vitamin C 18.85 mg Good Source 21%
- Vitamin D 1.18 mcg Low Source 6%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Mustard
About This Recipe
Butternut Squash Coconut Curry is made with 12 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include Butternut Squash, Butternut Squash Cubes, Cannellini Beans, and Cayenne Pepper. Each serving provides about 207.2 kcal, and is a good source of fiber.
Recipe Questions
- What is Butternut Squash Coconut Curry made of?
- The main ingredients are Butternut Squash, Butternut Squash Cubes, Cannellini Beans, Cayenne Pepper, Coconut Milk. The full list of 12 is above.
- How long does it take to make Butternut Squash Coconut Curry?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 207.2 kcal. The full nutrition breakdown is above.
- Is Butternut Squash Coconut Curry easy to make?
- This recipe is rated easy, with 12 ingredients and 2 steps.
- Is Butternut Squash Coconut Curry healthy?
- Butternut Squash Coconut Curry has an easyChef Pro health score of 53/100. Per serving, it provides 207.2 calories and 7.86 g of protein, or 16% of the Daily Value. It is a good source of dietary fiber, calcium, vitamin A and vitamin C. Worth noting per serving: sodium at 274.81 mg (12% of the Daily Value), saturated fat at 2.5 g (13% of the Daily Value) and added sugars at 2.5 g (5% of the Daily Value). It contains Mustard, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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