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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.
Course Lunch
Cuisine Indian
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 4
Calories 313kcal
Author Georgina from


  • 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


  • Heat the oil in a large saucepan and saute the garam masala until fragrant.
  • 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.
  • Carefully pour the soup into a blender and blend until smooth. Taste for seasoning and add salt and pepper if desired, blend again.
  • Serve in small bowls garnished with a swirl of sour cream, if desired.


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


Calories: 313kcal | Carbohydrates: 15g | Protein: 4g | Fat: 28g | Saturated Fat: 22g | Sodium: 37mg | Potassium: 613mg | Fiber: 5g | Sugar: 5g | Vitamin A: 9041IU | Vitamin C: 21mg | Calcium: 57mg | Iron: 3mg