Thai butternut squash soup is a delicious and comforting dish that combines the sweetness of roasted butternut squash with the bold and aromatic flavors of Thai spices.
This is an easy soup recipe to make which is packed with taste. We use a store bought red Thai curry paste but you could use homemade too. This is a gorgeous, thick, creamy, slightly spicy soup that will have you going back for a second bowl.
This recipe was passed onto me by a friend and the original name of the dish is "Mon's Thai Pumpkin Soup". Mon, I salute you as I adore this soup but used butternut squash instead of pumpkin. I changed the oil lightly as the original recipe calls for peanut oil and I used coconut oil instead.
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Is butternut squash low carb?
Butternut squash is relatively low in carbohydrates compared to some other starchy vegetables, but it is not considered a strict low-carb or keto-friendly food. The exact carbohydrate content of butternut squash can vary based on its size and how it's prepared, but here's a rough estimate:
Approximately 1 cup (205 grams) of cooked, mashed butternut squash contains around 16-18 grams of carbohydrates. While butternut squash does contain carbohydrates, it also offers other nutritional benefits, including being a good source of dietary fiber, vitamins (especially vitamin A and vitamin C), and minerals like potassium.
This is an easy spicy soup recipe with just a few ingredients.
- Butternut Squash - Look for a firm and unblemished skin. The skin of a ripe butternut squash should be smooth, dull, and free from major blemishes, bruises, or soft spots. Avoid squash with cuts or deep gouges in the skin.
- Red Thai curry paste - if you use store bought, check the labels for added sugar.
- Coconut milk - canned coconut milk is prefereable.
- Fresh ginger - if you don't have fresh ginger, this can be substituted with ground ginger.
- Stock/Broth - we use vegetable stock to keep this recipe vegetarian but fish or chicken stock would work well.
- Onion - White or red.
- Olive oil - for roasting the butternut squash
- Coconut oil - can be omitted and replaced with olive oil.
How to make Thai butternut squash soup
This is an easy soup recipe but the butternut squash needs to be either roasted or air fried to release the depth of flavors. Frying in the pot with the onion will not give the same rich flavor.
Air fry or roast the butternut squash.
Cook onions, ginger and curry paste.
Add squash, stock and coconut milk.
Blend for a smooth soup.
Any leftover soup can be stored in the fridge or frozen. To store in the refrigerator, allo the soup to completely cool. Then pour into an air tight container and keep in the fridge for at least 3 to 4 days.
To freeze, store the soup in a zip lock bag or air tight container and it will last in the freezer for at least 3 months. Defrost in the fridge before reheating.
What to serve with Thai butternut squash soup
When serving low-carb Thai butternut squash soup, you can complement it with various low-carb side dishes to create a well-balanced and satisfying meal. Here are some ideas:
- Protein: Add some protein to your meal to make it more filling and balanced. Grilled or roasted chicken, shrimp, tofu, or even a poached egg can be great options.
- Salad: A fresh, low-carb salad can be an excellent side dish. Consider a Thai-inspired salad with ingredients like cucumber, bell peppers, bean sprouts, and fresh herbs like cilantro and mint. Dress it with a light vinaigrette made with lime juice, fish sauce, and a touch of sweetness.
- Stir-Fried Vegetables: Serve a side of stir-fried low-carb vegetables such as broccoli, bok choy, or green beans. Use a stir-fry sauce with Thai flavors like soy sauce, garlic, ginger, and a hint of chili for extra flavor.
- Cauliflower Rice: Replace traditional rice with cauliflower rice for a low-carb alternative. You can sauté cauliflower rice with garlic and ginger to infuse some Thai flavors.
- Avocado: Sliced avocado or a simple avocado salad can provide healthy fats and creaminess that pairs well with the soup.
- Pickled Vegetables: Thai cuisine often includes pickled vegetables as a side dish. Pickled cucumbers, daikon radish, or carrots can add a tangy and refreshing contrast to the soup.
- Roasted Nuts: Top your soup with some toasted and chopped nuts like almonds, cashews, or peanuts for added crunch and flavor.
- Low-Carb Flatbreads: If you'd like a bread-like accompaniment, consider serving the soup with low-carb flatbreads or almond flour crackers.
- Cheese: A small serving of a cheese platter with low-carb options like goat cheese, feta, or brie can be a delightful and indulgent side.
- Use full-fat coconut milk for a creamy and rich soup. Light coconut milk may result in a thinner soup with less flavor.
- If you prefer a chunkier soup, you can reserve some roasted butternut squash cubes and add them to the blended soup for texture. Conversely, if you like it completely smooth, blend it until it's silky.
- Let the soup simmer for a bit after blending to allow the flavors to meld together. This can improve the overall taste of the soup.
- This soup can be a great candidate for meal prep. Make a batch ahead of time and store it in the refrigerator for several days or freeze it for longer storage. Reheat it on the stovetop or in the microwave when you're ready to enjoy it.
More Low Carb Soup Recipes
If you enjoy a bowl of comforting soup, try these other delicious recipes:
Thai Butternut Squash Soup
- 1 medium butternut squash
- 1 medium onion
- 2 teaspoons fresh ginger, grated
- 2 teaspoons Red Thai curry paste
- 1 tablespoon olive oil
- 1 tablespoon coconut oil
- 14 oz coconut milk, canned
- 2 cups vegetable stock
Roast the Butternut Squash
- Peel the butternut squash and remove all seeds. Cut into 1 inch chunks.
- Preheat the oven to 200C/400F degrees.
- Place the butternut squash in a roasting tin, drizzle with the olive oil and roast for 30 minutes until soft and golden brown.
- Heat the coconut oil in a large saucepan and saute the onion for 5 minutes.
- Add the fresh ginger and red Thai curry sauce and cook for 2 minutes..
- Add the stock and coconut milk and simmer for 5 minutes.
- Add the roasted butternut squash to the pot and simmer for a further 5 minutes.
- Remove the soup from the heat and blend with a hand blender.
- Serve, slurp and enjoy!
The information shown is an estimate provided by an online nutrition calculator.