Low Carb Butternut Squash Soup (with coconut milk)
A healthy Whole30 and low carb butternut squash soup recipe that's a dairy free pureed squash soup with curry and coconut milk. The recipe includes both stovetop and Instant Pot instructions.
Equipment
Ingredients
- 3 lb butternut squash peeled, seeded, and cut into 1" cubes
- 3 teaspoon garlic cloves minced
- 1 tablespoon curry powder
- 1 can coconut milk or light coconut milk to reduce fat
- 3 cups chicken broth or bone broth for higher protein
- 1 tablespoon lime juice fresh, not concentrate
- ½ teaspoon sea salt
- ½ teaspoon black ground pepper
Instructions
Instant Pot
- Add the butternut squash, chicken broth, and garlic to the pot. Do not stir.
- Turn the Instant Pot on Manual High and close and seal the lid. Pressure cook for 8 minutes.
- Do a quick release to release the remaining pressure in the pot.
- Stir in the coconut milk, curry powder, salt, and pepper.
- With an immersion blender or blender, puree the soup until it's a smooth consistency. Be careful working with hot liquids.
- Stir in the lime juice and adjust the seasonings to your taste, if needed. Enjoy!
Stovetop
- Put the cubed squash to a heavy 4-5 qt pot with the chicken broth. Over medium high heat bring the pot to a boil, turn down to medium and cook until the squash is tender, which takes about 15 minutes.
- Stir in the coconut milk, curry powder, salt, and pepper.
- With an immersion blender or blender, puree the soup until it's a smooth consistency.
- Stir in the lime juice and adjust the seasonings to your taste. Enjoy!
Video
Notes
- Garnish with a drizzle of coconut milk, cilantro, and pepitas or pine nuts.
- See the full post with tips on making this a higher protein recipe or meal prepping this for your freezer.
Nutrition
Serving: 1gCalories: 176kcalCarbohydrates: 21gProtein: 3gFat: 11gSaturated Fat: 9gPolyunsaturated Fat: 1gCholesterol: 2mgSodium: 506mgFiber: 6gSugar: 4g
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