October 4, 2011

Curried butternut squash and yellow pea soup

Soup and squash season is upon us again! This is a soup to make for anyone who still thinks that vegetarian food is boring or bland. It is so full of flavor, texture, and warmth that it will not disappoint. Slightly spiced with ginger, curry powder, and a touch of cayenne pepper, this soup packs a delicious flavor punch. The combination of vegetables, including butternut squash and carrots, lend a nice body and sweetness to this soup that compliment the spices. Then the addition of coconut milk gives a nice creaminess to the soup and really makes it feel and taste like curry. I put yellow peas in the soup, but I think that red lentils would also work well. 

The recipe made a large pot of soup that would be enough for about eight bowls. It's great to make and put in the refrigerator for easy weekday lunches or a quick dinner. Serve it as a starter or a main dish with a salad.

Curried butternut squash and yellow pea soup
1-2 tablespoons coconut oil (or olive oil)
1/2 onion, diced
2 carrots, diced
1 large potato, peeled and diced
about 4 cups peeled and diced butternut squash
2 cloves garlic, chopped
1 heaping teaspoon ground ginger
2 teaspoons curry powder
1/4 teaspoon cayenne pepper
sea salt and fresh cracked black pepper, to taste
4 cups low-sodium vegetable stock/broth
1 cup water
1 can (14-15 oz.) coconut milk
1-2 teaspoons sugar, optional
15 oz. dried yellow peas
1/4 cup minced fresh cilantro

In a large stock/soup pot, heat coconut oil until hot. Add the onion and carrot and stir. Cook for about 2-3 minutes, then add the potato and squash. Stir and cook another 2-3 minutes. Add the garlic, ginger, curry powder, cayenne, salt, and pepper. Stir and continue to cook for another 3-4 minutes, until the spices are cooked and the vegetables begin to turn golden.

Add the vegetable stock and water. Stir well and scrape up all the brown bits stuck on the bottom. Add the coconut milk and stir well.

Rinse and pick through the peas. Add them to the soup pot. Stir and continue to cook, stirring occasionally, until the soup comes to a boil. Boil for about 5 minutes and then reduce to a simmer. Simmer, uncovered, until the vegetables and peas are tender, about an hour. Stir occasionally to ensure the soup doesn't stick to the bottom/burn.

Taste for seasonings and adjust, if needed. Add sugar, if needed/using. Puree the soup using a hand blender (or in batches in a regular blender). I like to leave some chunks for texture. It is up to you how smooth or chunky you want the soup. Stir in the cilantro. Serve hot. Refrigerate the leftovers and reheat as needed.

What was I cooking one year ago?: pork and pepper goulash


  1. This looks really great. Love the combination of ingredients. I don't make soup too often but I definitely want to try this soon

  2. Thanks! I hope you give it a try and enjoy it!

  3. Thanx Amy for sending such a healthy bowl of soup to the event ; healing foods...i wud definitely like to try it


  4. Great minds think alike! I am loving split yellow peas and they work so well with butternut squash. :)


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