Microwave Curried Butternut Squash Soup

Ingredients (serves 4)

  • 1 tbsp. olive or canola oil
  • 3 ¼ cup butter nut squash flesh, peeled and diced (see notes)
  • 1 large white onion, chopped
  • 2 garlic cloves, minced
  • 2 tbsp. dried curry
  • Dash of dried red pepper flakes (optional)
  • ½ tsp. salt
  • 5 ½ cup vegetable broth
  • ½ cup nonfat evaporated milk or nut milk
  • 1 tbsp. maple syrup or honey (optional)


  1. In a very large microwave-safe dish, place the diced squash, onions, and garlic. In another bowl, whisk together 2 cups of the broth with the oil and spices. Pour this mixture over the squash and gently toss. Cover and microwave on high for 8-10 minutes or until the squash is tender.
  2. Carefully remove the cooked squash from the microwave, pour into a blender and add the milk. This may need to be done in batches.
  3. In the same dish the squash was cooked in, add the remaining broth and honey or maple syrup (if using) cover and microwave for one minute.
  4. Gently transfer the pureed squash to the heated broth and gently whisk together. Serve immediately.


  • A 2½ pound whole butternut squash should yield enough flesh called for in this recipe.  If there is not enough, decrease the broth by 1/3 cup.
  • This soup can be prepared on the stove top using a very large pot. Just sauté the onions in the oil, add the squash, spices, and liquids, and then simmer for 15 minutes (until the squash is fork tender). Use an immersion mixer or blender to puree and then add the honey or maple syrup.
  • Serve by topping with a little dollop of nonfat plan Greek yogurt.
  • Add a little more salt and some black pepper to taste.
  • After the squash has been pureed, fold in some cooked shredded chicken breast to make the soup a bit heartier.
  • Consider using coconut oil instead of the olive or canola oil.
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