Butternut belong to the same family as the pumpkin and I’m pretty sure you could substitute this recipe with a pumpkin. This recipe isn’t probably something new, I’m pretty sure there would be a few renditions of curry butternut soups out there. I actually didn’t really follow any recipe. Simply just dumped my butternut with stock/water and added all the different spices from my pantry. I decided to add some curry powder on a cold wintery storm day and found it purrrrfect!

This is a butternut.

To share some facts, butternut is low in fat and high in dietary fiber, thus making it a perfect heart healthy choice! It is also high in potassium which is needed for strong bones and vitamin B6 which is essential for the proper functioning of both the nervous and immune system. Other vitamins include A, C, E and minerals include folate, etc etc etc. 

Today, I’ll be sharing a vegan/lactose intolerant version.


  • 1 1/2 tbsp Extra Virgin Olive Oil if toasting/roasting Butternut (otherwise just half a tbsp)
  • 1 large Onion, chopped
  • 2 cloves Garlic, minced 
  • 1 tbsp Curry Powder/Red Curry Paste
  • Approximately 3 pounds or 1.4kg of Butternut, peeled and cubed
  • 1 cup Baby Carrots
  • 1 cup frozen Corn (optional)
  • 1/2 tsp Sea Salt/Kosher Salt/Iodized Salt
  • 3 cups unsalted Vegetable/Chicken stock 
  • 1/2 cup of Coconut Milk

* Some of you might shrug over the coconut milk/cream. Eat in moderation and you are fine! It contains Vitamin C, E, B1, B3, B5, B6 and even minerals such as Iron, Calcium, Magnesium, bla bla bla.


  1. Optional (not necessary but I like it a little roasted): Toss with 1 tbsp of Extra Virgin Olive Oil. Toast/Roast cubed Butternut in the Oven for 10 mins at 160 degree celsius/320 farenheit. You can also roast it in the Airfryer at 150 degrees.
  2. Sauté chopped Onions with 1/2 tbsp of Extra Virgin Olive Oil until tender, approximately 8 mins, add minced Garlic and Curry Powder/Paste and sauté for about another minute. You can skip the sauté step and dump it all in too.
  3. Instant Pot: Add Stock/Water, Salt, Butternut and carrots. Close lid, turn to sealing, select Manual (10 mins). Allow natural release for 10 mins before doing a gradual slow release (I normally leave it alone).                                                           Pressure Cooker: Transfer Onion, Carrots and Garlic mixture to the cooker, add Stock/Water, Salt and Butternut. Close lid, let it simmer over a medium low fire till it hisses. It will usually take just slightly over 30 mins. (Please monitor or it will explode.)                   Stovetop: Add /StockWater, Salt and Butternut. Cover with a lid (small gap) and let it simmer over a low fire for about an hour or till mushy and tender. You will need to monitor and add more water due to the escape of steam (water in the pot). 
  4. Use an immersion blender to purée the soup or transfer everything to a blender/processor. Please do not fill to the brim if using a blender. The steam will cause an explosion.
  5. Return the mixture to the pot if using a processor/blender. Over a low fire or boil function, add curry powder/paste and coconut milk.
  6. Stir in sage, salt and corn over a low boil/sauté.
  7. Season to taste. 
  8. Optional: Top it off with cream, herbs, sliced almonds, seeds, dried cranberries or even goji berries if desired.

Noms nom.