Curry Butternut Squash Soup with Spiced Pepitas

Rich and creamy — and dairy-free — this curried butternut squash soup is seriously comforting and delicious.

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NOTE: If following our Meal Plan, freeze one-half of the soup for Week 2 in individual servings and store pepitas in an airtight container.

Prep Time
15 min
75 min



  • 1 3.5-lb butternut squash, trimmed, halved and seeded
  • ½ large yellow onion, chopped
  • 4 cloves garlic (peel on)
  • 1 Granny Smith apple, peeled and chopped
  • 3 cups chicken or vegetable broth, divided
  • 1 13.5-oz BPA-free can full-fat coconut milk
  • 1 tbsp each curry powder and smoked paprika
  • ½ tsp each sea salt, ground black pepper and ground cinnamon
  • ¼ cup fresh cilantro leaves

Spiced pepitas

  • ¼ cup raw pepitas
  • 1 tsp avocado oil
  • ¼ tsp each smoked paprika and ground cinnamon
  • ⅛ tsp ground cumin
  • Pinch sea salt


1. Preheat oven to 400°F. Place squash cut side down on a parchment-lined baking sheet with onions. Wrap garlic in foil and place on sheet. Roast for 20 minutes. Remove onions and garlic and let cool. Roast squash for 30 minutes more, until tender.

2. Once cool, scrape squash flesh from skin. Blend squash, onion, apple and garlic (discard peel) in a blender with one-third of broth until smooth. Add apple and coconut milk and blend. Transfer to a large pot; add remaining broth, curry powder, paprika, salt, pepper and cinnamon. Bring to a simmer and cook for 30 minutes.

3. Meanwhile, in a small bowl, mix all Spiced Pepitas ingredients; add to a small skillet on low. Cook 3 to 4 minutes, stirring every 30 seconds. Set aside to cool. Top soup with cilantro and spiced pepitas.

Nutrition Information

  • Serving Size 1/6 of recipe
  • Calories 300
  • Carbohydrate Content 37 g
  • Cholesterol Content 51 mg
  • Fat Content 18 g
  • Fiber Content 7 g
  • Protein Content 6 g
  • Saturated Fat Content 13 g
  • Sodium Content 271 mg
  • Sugar Content 10 g
  • Monounsaturated Fat Content 2 g
  • Polyunsaturated Fat Content 2 g