Low Fat Curried Butternut Squash and Carrot Soup
Warm up with a bowl of this delicious Low Fat Curried Butternut Squash and Carrot Soup—a velvety, nutrient-packed blend of roasted butternut squash, sweet carrots, and aromatic spices. Infused with the bold flavors of curry powder, cumin, and coriander, this wholesome soup is lightened with low-fat coconut milk, making it the perfect healthy comfort food. Ready in just under an hour, this easy-to-make recipe is ideal for busy weeknights or meal prep, while its rich, creamy texture feels like an indulgence without the extra calories. Topped with fresh cilantro for a burst of freshness, this soup is not only a treat for your taste buds but also a great option for those looking for low-fat, plant-based meals. Perfectly spiced and irresistibly smooth, it’s a bowl of goodness you’ll crave all season long!
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Recipe Information
Ingredients
- 1 medium (about 2 pounds) butternut squash
- 4 large carrots
- 1 medium onion
- 3 cloves garlic
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 4 cups vegetable broth
- 1 cup low-fat coconut milk
- 1 tablespoon olive oil
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons (chopped, for garnish) fresh cilantro
Instructions
Peel and deseed the butternut squash, then cut it into 1-inch cubes. Peel and slice the carrots into 1/2-inch rounds. Dice the onion and mince the garlic.
Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes, or until translucent.
Stir in the garlic, curry powder, cumin, and coriander, and cook for another 1-2 minutes until the spices are fragrant.
Add the butternut squash, carrots, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 20-25 minutes, or until the vegetables are tender.
Remove the pot from the heat and let it cool slightly. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth, then return it to the pot.
Stir in the low-fat coconut milk, salt, and black pepper. Heat the soup gently over low heat for 5 minutes. Adjust seasoning to taste.
Serve the soup hot, garnished with chopped fresh cilantro. Enjoy your comforting, low-fat curried butternut squash and carrot soup!
Nutrition Facts
Calories |
1106 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6222 mg | 271% | |
| Total Carbohydrate | 203.5 g | 74% | |
| Dietary Fiber | 52.2 g | 186% | |
| Total Sugars | 52.8 g | ||
| Protein | 31.1 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 704 mg | 54% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 5636 mg | 120% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
