Anti-Inflammatory Thai Butternut Squash and Coconut Soup
A warm, soothing, and flavourful soup is just what we need after a cold and busy day. Dairy-free, gluten-free, vegetarian, and vegan.
As the weather cools down, nothing hits the spot quite like a warm, comforting bowl of soup after a busy day or during a painful flare-up.
Butternut squash, a staple winter squash, features a rich, sweet, and nutty flavour profile. Packed with antioxidants like carotenoids that give it a vivid orange colour, this versatile vegetable is a favourite across many culinary styles.
Enjoy a nourishing Thai butternut squash and coconut soup rich in anti-inflammatory fats, vitamins, and fibre.
Why This Recipe Works for Autoimmune & Inflammatory Arthritis
Antioxidant Boost: Butternut squash provides vitamins A, C, and E, which help reduce inflammation and support immune function. Thai red curry also contains anti-inflammatory ingredients such as red chilli pepper, ginger, and turmeric.
Healthy Fats: Coconut milk and extra-virgin olive oil provide healthy fats to aid in antioxidant absorption and modulate inflammation.
Gut-Supporting Fibre: Butternut squash and sweet potato support a diverse gut microbiome with dietary fibre.
Thai Butternut Squash and Coconut Soup Recipe
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 60 minutes
Servings: 4
Ingredients:
2 ½ lb butternut squash (1 medium squash)
1 medium sweet potato
2 tablespoons extra virgin olive oil
1 medium onion, chopped
1 tablespoon garlic, minced
¼ cup Thai red curry paste
Salt and black pepper to taste
2 ½ cups low-sodium vegetable broth
1 can coconut milk or 1 cup organic coconut milk
Garnish (optional): 2 tbsp unsalted peanuts or roasted edamame, 1 stalk chopped green onions, 2 tbsp chopped fresh cilantro, 1 tbsp lime juice
Equipment
Baking sheet and foil paper
Large saucepan
Hand blender or immersion blender
Knife and cutting board
Measuring cups and spoons
Large-handle utensils (arthritis-friendly grip tools) for easier chopping and stirring.
How to make it
Preheat the oven to 400°F and prepare a baking sheet with foil paper.
Place whole squash and sweet potato on the baking sheet and bake for 30–40 minutes to soften. Let cool, scoop out squash flesh, and peel/cube sweet potato.
In a large saucepan, heat olive oil over medium-high heat. Add onions and cook until softened.
Add squash and sweet potato, stir for 5 minutes, then add garlic and curry paste.
Pour in broth, bring to a boil, then reduce heat to low and simmer covered for 25 minutes.
Blend until smooth, stir in coconut milk, season with salt and pepper, and top with optional garnish mixture.
Bake the Butternut Squash in the oven at 350 F degrees for 40 minutes to facilitate peeling and chopping
While soup cooks, combine peanuts or edamame, coriander, green onions, and lime juice in a small bowl. Ladle soup into bowls and garnish with peanut mixture. Enjoy!
Arthritis & Sjögren-Friendly Tips
Save Your Energy: Poke holes in the squash and sweet potato, then microwave for 5 minutes to soften them quickly for easy chopping. Alternatively, use pre-cut butternut squash at the grocery store.
Double Up & Batch Cook: Portion extra soup into individual mason jars or airtight containers for a quick grab-and-go lunch. You can also freeze portions in divided silicone containers, perfect for nourishing meals on days when pain or fatigue makes cooking difficult.
Ease Dry Mouth: The silky, blended texture with coconut milk offers hydrating comfort if you experience dry mouth (Sjögren’s).
Boost Fibre & Protein: Stir in 1/4 cup of yellow dahl or lentils (washed) on step 5 for an extra punch of plant-based protein and soluble fibre.
Soothe a Sensitive Gut: Adjust the curry paste to taste or swap with a dash of ground chili or cayenne powder based on your tolerance.
Make It a Complete Nourish Plate
Pair with a side of gluten-free whole-grain crusty bread or toasted seed crackers and a high-protein side such as grilled tofu, pulled chicken, or a side salad with chickpeas to complete your nourish plate.
Storage Tip
Store leftover soup in an airtight container in the refrigerator for up to 4–5 days or freeze in single-serving portions for up to 3 months.
Food Safety Tips for Immunocompromised Individuals
Refrigerate fast: Store leftovers in an airtight container within 2 hours of cooking.
Reheat thoroughly: Heat soup until piping hot (at least 165°F) before enjoying.
Prevent cross-contamination: Thoroughly wash hands, utensils, and surfaces before and after prep.
Disclaimer: This recipe was originally developed by the author Cristina Montoya RD, for Arthritis Society Canada; rights are held exclusively by both parties.
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