Spiced Butternut Squash Soup Recipe

This is the ultimate butternut squash soup recipe – full of flavour and warming spices.

Butternut squash soup is a go-to for those who love a classic, creamy soup. This vegan recipe uses curry powder, cinnamon and chilli to give the soup a deep, spicy flavour that is perfect for warming you up on a cold day or night. The natural creaminess of butternut squash and the added coconut milk give this soup a delicious velvety texture that is great for dipping warm bread into.

This recipe is simple and makes plenty of soup to share a hearty bowl with friends or family. The three main elements to create a great tasting and creamy soup are this: sauté your aromatic base (shallots and garlic in this case), season with spices, and blend it up!

An immersion blender (AKA a stick blender) works the best for blending soup as you can blend the ingredients right there in the pot. If you don’t own one, however, don’t worry – you can still use a normal blender by carefully transferring the soup mix from the pot using a large ladle. This does tend to be trickier and messier but will still work!

To make this soup even more impressive, decorate it with a swirl of coconut milk; start with a blob in the centre of the soup in a bowl and draw it outwards in a spiral using the back of a spoon. Sprinkle on chilli flakes and pumpkin seeds for extra garnish. Enjoy!

Spiced Butternut Squash Soup Recipe


  • 1 tbsp. coconut or avocado oil
  • 2 medium shallots (thinly diced)
  • 2 cloves garlic, minced (2 cloves yield ~1 tbsp. or 6g)
  • 1kg peeled & chopped butternut squash (1 medium butternut squash )
  • 1 pinch each sea salt + black pepper (plus more to taste)
  • 1 1/2 tbsp. curry powder
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. chilli (or garlic chilli paste)
  • 1 can light coconut milk
  • 0.5l vegetable broth (DIY or store-bought)
  • 2-3 tbsp. maple syrup (or sub coconut sugar)
  • chilli flakes (to decorate)
  • roasted pumpkin seeds (to decorate)


  1. Heat a large pot over a medium heat.
  2. Once hot, add the oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
  3. Add the butternut squash and season with salt, pepper, curry powder, and ground cinnamon. Stir to coat the butternut squash pieces in the seasoning. Then, cover and cook for 4 minutes, stirring occasionally.
  4. Add the coconut milk, vegetable broth, maple syrup or coconut sugar, and chilli garlic paste.
  5. Bring to a low boil over a medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until the butternut squash is soft enough to put a fork in.
  6. Use an immersion blender and puree on a high setting until smooth and creamy.
  7. Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over a medium heat.
  8. Serve as is or with garnishes of choice. Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month.

Arabella Ogilvie

Arabella Ogilvie

Writer and expert

Arabella has a Bachelor of Science degree in Physiology from the University of Glasgow where she covered health topics ranging from the physiological effects of exercise and nutrition, to psychology and neuroscience.

She has a lifelong interest in sport and fitness, including running, swimming, hockey, and especially rowing. At university, Arabella was a keen rower and competed in the first boat at events such as the prestigious Henley Women’s Regatta, The Scottish Boat Race, and British University Championships, and won Novice Rower of the year in her first year.

In her spare time, Arabella loves to train in the gym and practice yoga and meditation. She is passionate about the natural world and will take any opportunity to be outdoors.

Find out more about Arabella’s experience here.