Spicy Curry Cauliflower and Squash Soup

Spicy Curry Cauliflower and Squash Soup

Both spicy foods and foods with a high water content promote eating less while feeling fuller.

6 Servings
Preparation time
10 minutes
Cooking time
29 minutes
Total time
39 minutes
1 medium butternut squash
1⁄2 teaspoon olive oil
  Dash of salt
1 small yellow onion (diced)
1 head of cauliflower (cut into florets)
13 1⁄2 ounces light unsweetened coconut milk
32 ounces vegetable broth ( cups)
1 tablespoon curry powder
1 teaspoon garlic powder
1 teaspoon black pepper
1 1⁄2 cups peas
1⁄2 cup fresh cilantro (chopped)

Preheat oven to 400 F. Cut butternut squash in half lengthwise, then remove the fibrous strands from the middle, saving the seeds. Place seeds on a small baking sheet; toss with olive oil and dash of salt. Roast seeds for 5 to 7 minutes, until golden. Remove from oven and set aside to cool. Peel, then chop the butternut squash into bite-sized chunks.

In large pot, cook onion over medium heat with a splash of vegetable broth for 5 to 7 minutes, until tender. Add cauliflower, butternut squash, coconut milk, broth, curry powder, garlic powder, and black pepper. Stir and bring to a boil over high heat, then reduce to medium-low. Cover and simmer for 15 minutes, or until cauliflower and squash are tender. Stir in peas and cilantro. Cook uncovered a few minutes longer, until heated through. Ladle into bowls sprinkle roasted seeds on top.


Per serving: 230 calories, 6 grams fat (4 grams saturated fat), 0 milligrams cholesterol, 651 milligrams sodium, 36 grams total carbohydrates, 8 grams fiber, 6 grams protein.