Where are my soup lovers at? As an Albertan girl (#yeg), I love a big bowl of warm, hearty soup in the middle of winter. There’s something about it that literally warms your soul and gives you the strength to make it through the dead of winter. So I created this Curried Butternut Squash Soup. IT’S DELICIOUS! It’s a blend of Middle Eastern meets Thai red curry and I’m all for it and hope you will be too. This soup was intentionally created to support gut health and to be dairy free, gluten free and nut free.
I’m currently on a journey to supporting my gut health to help resolve some food sensitivities that I have been experiencing (more on that later). I made a homemade nutrient dense chicken bone broth which is used as the base for the soup. Bone broth is high in micronutrients, minerals and collagen, which are all necessary in supporting the integrity of our intestinal lining.
The second gut supportive ingredient is butternut squash, a type of winter squash that can be grown in Alberta. Butternut squash is a fantastic source of vitamin A, C, E, K, B vitamins, manganese, potassium, magnesium, calcium, iron, phosphorus, copper, zinc (https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2648/2). Butternut squash also contains soluble and insoluble fiber. Soluble fiber holds onto water to form a gel during digestion. Insoluble fiber speeds up the motility of foods through the stomach and intestines. This fibre also acts as a prebiotic to help support a healthy the growth of healthy bacteria in your colon. So win, win! The bone broth and cooked butternut squash are combined and blended to make a creamy, thick base for the soup, which is just what you want in a non-dairy soup.
If you are wanting to substitute the chicken bone broth for a vegan option you can make a vegetable broth/stock with water, celery, carrot, onion, rubtabaga, cabbage, etc. Or you can use a vegetable broth in a tetra-pack and substitute across. You may find you just need to add a bit more salt for flavor.
Curried Butternut Squash Soup (Dairy Free, Gluten Free, Nut Free)
A delicious blend of Middle Eastern meets Thai curry in a warm bowl of hearty soup.
- 6 cups butternut squash, peeled, cubed and cooked (1 medium squash)
- 1 cup celery, chopped
- 1 cup white or yellow onion, chopped (1 medium onion)
- 1 garlic clove, minced
- 2 tbsp coconut oil or avocado oil
- 4 cups chicken bone broth or vegetable broth (You can also use chicken or vegetable broth from a tetra-pack)
- ½ cup Aroy-D full fat canned coconut milk
- 4 tsp fresh lemon juice
- 2 tsp Thai Kitchen Red Curry Paste
- 1 + 1/4 tsp salt (I use pink Himalayan or sea salt)
- ½ tsp curry powder
- ¼ tsp ground black pepper
- ¼ tsp chili garlic oil to top upon serving
- 1 tbsp fresh cilantro, chopped to top upon serving
Peel, remove seeds and cube butternut squash. Cook in the instant pot on high pressure for 8 minutes with natural release or boil in a large pot of water for 20 minutes until soft.
While squash is cooking, sauté celery, onion, garlic and oil in a large pot over medium heat until soft.
Strain squash and add squash to a blender or food processor with chicken/veggie broth. Blend until smooth and add to pot with sautéed veggies.
Add the rest of the ingredients, except for the “Optional” ingredients, and simmer for 15 minutes, stirring occasionally.
Serve with chili garlic oil and fresh cilantro if desired.
If you prefer a fully blended soup, simply put the cooked soup in a blender, food processor or blend smooth with an immersion blender.