Applied Behavior Science for Health and Happiness
Recipe: Curried Butternut Squash Soup
Recipe: Curried Butternut Squash Soup

Recipe: Curried Butternut Squash Soup

Recipe (1)Many years ago, I found this recipe for curried butternut squash soup in Shape Magazine (link here is to a similar recipe in Fitness Magazine). I’ve never been a huge squash fan but the recipe appealed to me for several reasons:

  • I love soup
  • I love curry
  • It’s very low-calorie
  • Maybe making squash into a soup and adding curry would improve my feelings toward the squash

I clipped the recipe (like I said, this was a long time ago), gave it a whirl, and the rest is history. I make this soup several times each fall and winter and it’s a hit in our house.


  • 2 teaspoons olive oil
  • 1 cup diced onion
  • 2 celery stalks, chopped
  • 1 tablespoon curry powder
  • 4 cups reduced-sodium vegetable or chicken broth
  • 2 butternut squash (about 2 pounds each), peeled, seeded and chopped into 2-inch cubes
  • 2 bay leaves
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 tablespoons fat-free sour cream
  • 4 teaspoons chopped fresh chives


Heat oil in a large stockpot over medium-high heat. Add onion and celery and cook 4 minutes, until soft. Add curry powder and cook 1 minute, until curry is fragrant.

Add broth, squash, bay leaves, salt and pepper and bring to a boil. Reduce heat to medium-low, partially cover and simmer 15 minutes, until squash is fork-tender.

Remove bay leaves and, working in batches, purée soup in a blender or food processor. Ladle soup into bowls and top each serving with 1 tablespoon sour cream and 1 teaspoon chives.

Nutrition Facts

  • Serves 4
  • Total Calories: 264kcal (13%)
  • 903mg (38%) Sodium
  • 58g Carbs
  • 10g Fiber
  • 3g (5%) Fat
  • 0g (2%) Saturated Fat
  • 9g Protein

Amy’s Tips and Tricks

  • This is my most key tip. Use an immersion blender. I once had a messy explosion pureeing this soup in a regular blender which was particularly bad because the soup was hot. No bueno.
  • This is my most lazy tip: You can make this a much faster dinner by buying your butternut squash pre-peeled and pre-cut. My grocery store carries this in the cold case in the produce department. I hate peeling and cutting butternut squash so sometimes I take this very lazy shortcut. And yes, it is also a little more expensive than buying the whole squash.
  • This serves four thing is ridiculous. The recipe makes a ton of soup. It serves four squash-obsessed giants, and like ten regular people.
  • I experiment with the spices in the soup. You can use different types of curries. I also sometimes add a little heat with hot red pepper.
  • Obviously, omit the chicken broth if you want a vegetarian/vegan soup.
  • This is probably not in the spirit of a low-calorie soup, but it’s also pretty great served with a crusty baguette.