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Thai Curry Butternut Squash Soup

Do you want a delicious quick and easy fall soup to sip on?? Then this butternut squash is for you! It is packed with healthy nutrients and amazing nutrition to support your gut microbiome health. More on what your microbiome is and how to support it in this post.

This Thai curry inspired soup is an amazing way to spice up a boring pureed butternut squash. I have to admit that I haven’t always been a butternut squash fan. But the creamy texture of this soup with the crunchy cashews on top is so delcious that I don’t even know I am eating squash lol.

What is a microbiome?

The microbiome is the genetic material of all the microbes – bacteria, fungi, protozoa, and viruses – that live on and inside the human body. (1)

Did you know that are mostly microbes, with over 100 trillion of them living on us and inside of us!!
Our Microbes outnumber our human cells ten to one! With most of our gut microbes live in our large intestine. (2)

We are more bacterial than human cells!

We have more microbes than human cells, so we need to take special care of this microbiome field that lives around us and within us. I was fortunate enough to go to a conference put on by Dr. Negil Plummer. He is one of the leading experts in the field of ecogenetics. Through his teachings and research, I want to share some exciting facts about your microbiome and how you can support it with nutrition and supplements.

What does your microbiome do in the body?

  • 80-90% of our serotonin and dopamine are made in the gut!! A happy gut, happy you! Your serotonin and dopamine levels help regulate mood. WOW! Right?
  • Your microbiome synthesizes vitamin K and vitamin B 12. Vitamin K helps blood clotting and maintain healthy bones. B 12 helps with red blood cell production for energy and bone health too.
  • 80% of your immune system lives in your microbiome. Helping create resistance to infection and inflammation and prevention against autoimmunity.
  •  Your gut microbiome helps to enhance your metabolism — Yay fat-burning capabilities.
  •  Gut-brain axis. Did you know your gut microbes communicate to the central nervous system?!

An unbalanced microbiome might be linked to IBS, psychiatric and neurologic pathologies, infections, SIBO, candidiasis, and cardiovascular disease. But, more research needs to be done to define these connections. (5)

What effects your microbiome?

Your microbiome is greatly affected by antibiotics and smoking. A diet rich in animal protein, processed foods such as sugar, and packaged food significantly impacts your microbiome. (3) (4)

What can you do, nutritionally? 

  • Eat a diet rich in a variety of fruits and vegetables. People who eat more variety in their diet have a greater diversity of microbes in their gut.
  • Reduce your consumption of meat or go plant-based to help increase beneficial gut microbes.
  • Increase probiotic-rich foods like kimchi, Keifer, fermented vegetables, and include a well studied multi-strain probiotic.
  • Avoid processed foods and limit sugar intake that helps feed unfavorable microbes.
  • Avoid products full of chemicals that would come into contact with your skin. Your skin has its own microbiome.

If you need a great well researched probiotic, these are currently my two favorite brands Genestra Brand and Megaspore probiotics.

I hope you loved learning about your microbiome. Please feel free to send me any questions you may have. The microbiome is on the leading edge of research and I think it is going to be a huge key for our health.

Okay back to the recipe!! We have made this soup a few times now.

Some tips for the butternut squash soup recipe :

  • Make sure your butternut squash fully cooked in the oven before you add it into your soup. The simmering time on the stove allows the flavors to blend.
  • If you don’t want to pour your soup into a blender you could also use a handheld one.
  • The roasted cashews can cook when the squash is so they don’t take too much extra effort. However, I think it is worth the effort because they taste divine on the soup.

I hope this gives you that perfect hug on those cold days. This Thai curry butternut squash soup would pair perfectly with this 20-minute hot apple cider recipe.

With love,

Serves 6

Thai Curry Butternut Squash Soup

Yields 4-5 servings

Delicious Thai Curry inspired Butternut squash soup. The creaminess of this soup will have you coming back for more. And the roasted cashews and fresh cilantro for garnish will delight your taste buds.

40 min

15 min

55 minTotal Time

Save RecipeSave Recipe


  • 1 medium butternut squash
  • 1 medium onion
  • 1 tbsp avocado oil
  • 4 small garlic cloves or 2 large ones
  • 1 tsp grated fresh ginger
  • 1/2 tsp coriander spice
  • 1 tbsp thai curry paste use thai kitchen one that is vegan
  • 3-5 lime leaves optional
  • 2 cups vegetable stock
  • 1 can 400ml lite coconut cream
  • 1/2 tsp salt
  • Fresh pepper to taste
  • 2 limes
  • 1/2 cup chopped cashews
  • 1 bunch of cilantro


  • Preheat oven to 375
  • Take butternut squash and cut length wise in half and scoop out the seeds into compost. Place inside of squash face down on a cookie sheet lined with parchment paper. Place in oven and cook for 25-30 minutes. Your squash is done when it is easy to put a fork in it.
  • While squash is baking throw in your 1/2 cup chopped cashews onto a pan and place in oven for 5 minutes until golden brown. Set aside.
  • Let squash cool slightly and then peel off skin and discard. Then cut the flesh into cubes.
  • Add oil, garlic, and garlic to a soup pot.
  • Saute for 1 minute and then add in onions. Cook onions until transparent.
  • Add in butternut squash cubes, vegetable broth, coriander, lime leaves, coconut cream, curry paste, salt and fresh pepper. Stir and bring to a boil on medium high.
  • Reduce heat and simmer for 10 minutes.
  • Discard lime leaves and pour mixture into a blender and add in the juice of 1 lime.
  • Blend on high until smooth.
  • Pour into bowls and garnish with chopped cilantro and roasted cashews. Squeeze a little fresh lime on top too.
  • Eat with love and gratitude always.


Main Course
lacto vegetarian
ovo vegetarian
gluten free
dairy free
egg free
soy free
wheat free
seafood free
treenut free
sesame free
mustard free


(2) https://depts.washington.edu/ceeh/downloads/FF_Microbiome.pdf (3) https://www.forbes.com/sites/victoriaforster/2019/10/01/gut-microbiome-fingerprint-may-predict-susceptibility-to-debilitating-radiotherapy-side-effects/#6d3aa344719c (4)https://www.medicalnewstoday.com/articles/325293.php (5) https://www.cmghjournal.org/article/S2352-345X(18)30060-2/pdf

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