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A bowl of frozen butternut squash soup garnished with cilantro and pumpkin seeds.
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Quick Butternut Squash Soup (Using Frozen Butternut Squash)

This quick butternut squash soup is made fast using frozen butternut squash – but still packs a ton of sweet and spicy flavor!
Course Soup
Cuisine American
Keyword frozen butternut squash soup, quick butternut squash soup
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 servings
Calories 343kcal
Author Snacking in Sneakers

Ingredients

  • 1 tablespoon coconut oil (or olive oil)
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 tablespoons Thai red curry paste
  • ½ teaspoon paprika
  • ¼ teaspoon onion powder
  • ¼ teaspoon crushed red pepper flakes (plus optional extra for garnish)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 bags frozen butternut squash (12 oz each)
  • 3 cups chicken broth (or vegetable broth)
  • 13.5 oz can unsweetened full-fat coconut milk
  • Juice of 1 lime plus more for serving
  • Fresh cilantro optional for garnish
  • Sunflower seeds optional for garnish

Instructions

  • Heat coconut oil in a large pot over medium heat. Add the onions and cook, stirring occasionally, for 5 minutes or until the onions are translucent and soft.
  • Add the minced garlic, Thai red curry paste, paprika, onion powder, red pepper flakes, salt, and black pepper. Cook until fragrant, about 1 minute.
  • Add the frozen butternut squash and chicken broth. Bring the soup to a boil and then reduce the heat to a simmer, stirring occasionally, until the butternut squash is tender, about 15 minutes.
  • Add one can of full-fat coconut milk, then remove from heat. Puree the soup using an immersion blender until smooth and creamy.
  • Stir in the lime juice. Serve with optional garnishes of fresh cilantro, sunflower seeds, and an extra lime wedge.

Notes

Nutrition analysis (approximate per serving, does not include garnish): 343 calories, 22 g fat, 19 g saturated fat, 990 mg sodium, 35.5 g carbohydrate, 3.5 g fiber, 11 g sugar, 6 g protein, Vitamin D: 0%, Calcium: 6%, Iron: 14%, Potassium: 14%

Nutrition

Calories: 343kcal