The Ranger's Daughter

Naturally beautiful food

Curried Butternut Soup with Chickpeas

Curried Butternut Squash Soup with Chickpeas

Yield: 6 servings

Calories per serving: 340

Fat per serving: 11.5

Carbs per serving: 33

Protein per serving: 28

Fiber per serving: 6.5

Sugar per serving: 5


  • 2 Tbsp. olive oil
  • 20 oz. lean ground turkey
  • 4 cloves garlic, minced
  • 1 medium yellow onion, diced
  • 1 Tbsp. minced fresh ginger
  • 2 Tbsp. red curry paste
  • 1 tsp. turmeric powder
  • 2 lbs. butternut squash, peeled, seeded, and cut into cubes
  • 1 (15 oz.) can chickpeas, rinsed and drained
  • 6 cups low-sodium chicken or turkey stock
  • 1 (15 oz.) can coconut milk
  • juice of 1/2 lime
  • Kosher salt and fresh cracked black pepper
  • fresh cilantro leaves, for garnish


  1. In a large stock pot, heat olive oil over medium to medium-low heat.
  2. Add turkey to the pot and cook, stirring and breaking up with your spoon, until cooked through.
  3. Using a slotted spoon, transfer turkey to a plate lined with paper towels and set aside.
  4. To the same pan add the onion and garlic and cook, stirring often, until softened (about 3 minutes).
  5. Add the ginger, curry paste, and turmeric and cook, stirring often, for 2 minutes.
  6. Stir in the butternut squash cubes and chickpeas.
  7. Slowly pour in the broth, stirring well to blend with the curry paste.
  8. Bring to a boil, then reduce heat and simmer, covered, for 20 minutes (or until squash is fork tender)
  9. Pour half of the soup into a blender or food processor and purée. Be careful! You may need to work in batches. Alternatively, use an immersion blender to purée soup to desired consistency.
  10. Return the puréed half of the soup to the soup pot. Stir in the cooked turkey, lime juice, and coconut milk.
  11. Salt and pepper to taste.
  12. To serve, garnish individual bowls with fresh cilantro leaves and cracked black pepper.
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Butternut squash is such a classic ingredient during the autumn season. And you can’t go wrong with it – the sweet and nutty flavor stands on its own. You could simply roast it with a bit of salt and pepper, and you’d be eating like a king.

But something really lovely happens when you cook that tender orange flesh and puree it with steaming hot broth. The deliciously smooth golden liquid that results will shock you with its natural sweetness and smooth, buttery finish.


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But if even that is not enough to impress you (you snooty son of a gun), then you can take it a step further. Using the coconut milk and curry spices of South Asia, you can turn an unassuming little bowl of squash soup into an exotic flavor fest.

Sorry for the drama, but this is some seriously good soup.


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With layer upon layer of flavor, you’d think this would take forever to prepare. But no. It’s easy, it’s quick, and it’s healthy. It’s the complete trifecta.


Why is it good for you?

This dish is a soldier for your heart. Chickpeas are high in fiber, folate, and magnesium, all of which are particularly good for fighting heart disease. They also produce a fatty acid upon digestion that inhibits the growth of cancer cells (that a food can do that never stops blowing my mind).

Butternut squash is high in fiber and potassium, and contains ample carotenoids that fight both heart disease and cancer.

Ginger aids circulation, inhibits the common cold, and is a natural anti-inflammatory. It’s also great for nausea and indigestion.

And turmeric is currently enjoying a spotlight for its powerful antioxidant and anti-inflammatory properties. I added a generous amount of black pepper to my soup, as it aids in your body’s absorption of this earthy orange spice.


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By the way, you may notice a pretty short selection of photos for this post. I have my 10 month-old daughter to thank for that, as she woke up in the middle of my photography session. If all else fails, blame the baby!





Adapted from this Thai Coconut Curry Butternut Squash Soup recipe at Host the Toast.

anti-infammatoryblood pressurebutternut squashchickpeascurrydash dietfall recipeshealthyhealthy dinnerheartsoupturmeric

Allison • October 27, 2015

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