Indian Butternut Squash Soup

This butternut squash soup is rich with Indian flavors such as garam masala, turmeric and cumin. Low carb and dairy free recipe.

This post may contain affiliate links.

Butternut squash isn't super low in carbs, but it is much lower than potato and it has the same kind of filling qualities – with much more flavor!  It is a good source of fiber, vitamin C, potassium, vitamin A and vitamin E. This soup makes a wonderful autumnal lunch dish!

Check out all my low carb Indian recipes!!

How to Make Indian Butternut Squash Soup

Add some oil to a large saucepan and sauté some garam masala for a few minutes until fragrant. Add some chopped onion and cook until softened.

Meanwhile, prepare the butternut squash. I usually deal with it in two halves – the tube part and the ball part. Cut off the peel, remove the seeds, and chop.

Add the squash to the pan together with some coconut milk, chicken stock, turmeric and ground cumin.

Bring to the boil, then reduce to a simmer, cover, and cook until the squash is tender. Carefully pour it into a blender – watch out for hot splashes!!

Blend until smooth. Taste for seasoning and add salt and pepper if required. Blend again then serve. I like to swirl a little sour cream into the soup!

Update: you could serve a low carb naan bread alongside this tasty soup! Yum!

Continue to Content

Indian Butternut Squash Soup

Yield: 4 Servings

Prep Time: 5 minutes

Cook Time: 35 minutes

Total Time: 40 minutes

This butternut squash soup is rich with Indian flavors such as garam masala, turmeric and cumin. Low carb and dairy free recipe.

Print

Ingredients

• 1 tbs olive oil
• ½ tsp garam masala
• 1 tsp onion powder
• 1 small butternut squash, peeled, deseeded, and chopped
• 1 can unsweetened coconut milk
• 8 fl oz chicken stock
• ½ tsp turmeric
• ½ tsp ground cumin
• salt and pepper, to taste
• sour cream, optional, to serve

Instructions

1. Heat the oil in a large saucepan and saute the garam masala until fragrant.
2. Add the squash, onion powder, stock, coconut milk, turmeric and cumin. Bring to the boil, then reduce to a simmer, cover, and cook until the squash is soft.
3. Carefully pour the soup into a blender and blend until smooth. Taste for seasoning and add salt and pepper if desired, blend again.
4. Serve in small bowls garnished with a swirl of sour cream, if desired.

Notes

10g net carbs per serving (quarter of the recipe)

Nutrition Information

Yield 4 Serving Size Quarter of the recipe
Amount Per Serving Calories 313Total Fat 28gSaturated Fat 22gSodium 37mgCarbohydrates 15gNet Carbohydrates 10gFiber 5gSugar 5gProtein 4g

Save