Curried Butternut Squash Soup

Warm soup and winter squash provide more than just comfort as we endure the cold weather. Soups and broths were historically developed to heal the sick. This soup brings sweet and savory to your palate, while packing in the anti-inflammatory warriors. From savory alliums like onions and garlic, to sweet vitamin C packed carrots and apples, to a blend of potent spices like turmeric, ginger, and cinnamon, this soup will put strength behind our immune system when fighting inflammation. Blending in a full fat coconut milk creates a richness to fulfill while providing medium-chain triglycerides to soothe inflammation.
Course Soup
Servings 6 servings
Author Shannon Sadoski, Natural Food Chef


  • 1 Tablespoon refined coconut oil
  • 1 1/2 teaspoons sea salt, divided
  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 3 cloves garlic, minced
  • 1 small butternut squash, cubed (about 3 cups)
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons apple cider vinegar
  • 2 stalks celery, diced
  • 1 medium honeycrisp or sweet apple, diced
  • 3 1/2 cups water or bone broth
  • 1 (14oz) can full fat coconut milk (I use Native Forest)


  • In large stockpot or Dutch oven, melt coconut oil over medium heat. Add onion, sprinkle with 1⁄2 teaspoon sea salt. Sauté until translucent, about 2-3 minutes.
  • Add carrot, sprinkle with salt. Sauté 2-3 more minutes, undisturbed to allow caramelization.
  • Add garlic and squash, sprinkle with salt. Sauté about additional 5 minutes.
  • In a small bowl, mix spices and remaining salt. Add spice mixture to pan. Mix and sauté 1 minute.
  • Deglaze pan with vinegar.
  • Add celery and apple. Slowly add water. Bring to a simmer over medium-high heat.
  • Reduce heat and simmer 10 minutes. Test flavor. Adjust seasonings as needed. Spices should be slightly strong, as coconut milk will blend flavor.
  • Add coconut milk and stir. In batches, ladle soup into high speed blender and puree. Alternatively, use a stick blender (this works better if you prefer a chunkier texture vs smooth).
  • Ladle into soup bowls and garnish with cilantro and scallions before serving. 


**As a secondary recipe, cook or sprout 2 cups of quinoa and 1 cup of sprouted Lentils (I use TruRoots). Once cooked, add chopped kale to wilt and 1 large diced sweet apple (Honeycrisp works great). Add Curried Butternut Squash soup over top. Stir to combine, utilizing soup as a “sauce” to keep dish hearty. You can add other vegetables, as well, and use this as a one dish meal, add additional protein, or use as a side dish.