Curried Squash Soup - 1 Guiding Stars
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One Guiding Star icon One Guiding Star indicates good nutritional value.

This savory squash soup has an easy cilantro cream topping that dresses it up, enriching the sweet curried spices with the tang of sour cream.

Tip: If you have an immersion blender, you don’t need to wait for the soup to cool. Just add the squash directly to the saucepan and process in place.


Squash Soup:

  • 1¾ lbs. butternut squash
  • 2 Tbsp. vegetable oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 Tbsp. flour
  • 1 tsp. salt
  • 1 tsp. curry powder
  • ⅛ tsp. cayenne pepper
  • 5 cups low-sodium vegetable broth
  • 1 bay leaf

Cilantro Cream:

  • ¾ cup low-fat sour cream
  • ¼ cup minced fresh cilantro


  1. Preheat oven to 400ºF.
  2. Cut squash in half lengthwise and discard seeds. Place cut side down in a greased or foil-lined baking pan. Bake until tender (40-50 minutes). Set aside until cool enough to handle and peel.
  3. Heat oil a large saucepan over medium heat. Sauté onion and garlic until tender (5-8 minutes). Stir in flour, salt, curry powder, and cayenne.
  4. Stir in broth and add bay leaf. Bring to a boil and cook until thickened (2-3 minutes). Reduce heat and simmer, uncovered, for 20 minutes. Discard bay leaf and cool until safe to run through a food processor.
  5. In a blender or food processor, place half of the broth mixture and squash. Cover and process until smooth. Repeat with remaining broth mixture and squash.
  6. Return to the saucepan and heat through.
  7. Combine the topping ingredients and serve each bowl of soup with a dollop of cream.
Nutritional analysis per serving: Calories 170; Total Fat 8g (10% Daily Value); Saturated Fat 3g (15% DV); Trans Fat 0g; Cholesterol 11mg (3% DV); Sodium 530mg (23% DV); Total Carbohydrate 24g (9% DV); Dietary Fiber 4g (14% DV); Total Sugars 5g; Includes 0g Added Sugars (0% DV); Protein 3g; Vitamin D 0% DV; Calcium 10% DV; Iron 6% DV; Potassium 10% DV; Vitamin A 90% DV; Vitamin C 35% DV; Pantothenate 20% DV.
Recipe by Guiding Stars at
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