Claire’s Coconut-Curried Butternut Squash Soup
This warm, creamy soup combines sweet butternut squash and apple with coconut milk, curry powder, turmeric, and fresh ginger for gently spiced depth. Onion and shallot round out the flavor, making it a comforting choice for a chilly fall lunch or dinner.
- Prep15 mins
- Cook1 hr 20 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Claire’s Coconut-Curried Butternut Squash Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 16 / 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.
- 72
- Heart Health
- 86
- Metabolic
- 59
- Digestive
- 33
- Inflammatory
- 34
- Performance
- 64
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C). Pierce the butternut squash and place it on a baking sheet.
- 2
Bake in the preheated oven until tender, about 45 minutes. Allow the squash to cool until easy to handle; cut it in half, scoop out the seeds, peel it, and chop the flesh.
- 3
Heat olive oil in a skillet over medium heat; cook and stir the onion and shallot until translucent, about 10 minutes. Add curry powder and turmeric and cook until evenly coated, about 2 minutes.
- 4
Mix squash, apple, and ginger into the onion mixture; add enough water to cover. Bring the liquid to a boil, reduce the heat to medium-low, and simmer until the squash and apples are softened, about 15 minutes. Mash the soup using a potato masher or blend it with an immersion blender until the squash is broken up.
- 5
Mix coconut milk and salt into the soup and simmer until heated through, about 3 minutes more.
- Calories 254.7 kcal Moderate 13%
- Protein 4.15 g Low Source 8%
- Carbohydrate 51.86 g 19%
- Total Fat 6.3 g Moderate 8%
- Saturated Fat 2.45 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 30.48 mg Low Source 1%
- Dietary Fiber 10.19 g Good Source 36%
- Total Sugars 9.64 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 376.71 mg Good Source 29%
- Iron 3.65 mg Good Source 20%
- Potassium 1255.32 mg Good Source 27%
- Vitamin A 1605.7 mcg Good Source 178%
- Vitamin C 75.69 mg Good Source 84%
- Vitamin D 1.1 mcg Low Source 6%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Onions 🧅
About This Recipe
Claire's Coconut Curried Butternut Squash Soup is made with 12 ingredients and serves 4. It takes about 1 hr 35 mins and is rated medium. Key ingredients include Butternut Squash, Coconut Milk, Curry Powder, and Envy Apple. Each serving provides about 254.7 kcal, and is a good source of fiber.
Recipe Questions
- What is Claire’s Coconut-Curried Butternut Squash Soup made of?
- The main ingredients are Butternut Squash, Coconut Milk, Curry Powder, Envy Apple, Fresh Ginger. The full list of 12 is above.
- How long does it take to make Claire’s Coconut-Curried Butternut Squash Soup?
- About 1 hr 35 mins in total: 15 mins to prepare and 1 hr 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 254.7 kcal. The full nutrition breakdown is above.
- Is Claire’s Coconut-Curried Butternut Squash Soup easy to make?
- This recipe is rated medium, with 12 ingredients and 5 steps.
- Is Claire’s Coconut-Curried Butternut Squash Soup healthy?
- Claire’s Coconut-Curried Butternut Squash Soup has an easyChef Pro health score of 55/100. Per serving, it provides 254.7 calories and 4.15 g of protein, or 8% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: saturated fat at 2.45 g (12% of the Daily Value). It contains Onions, 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.
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