Butternut curry soup (allergy-friendly)

ingredients for butternut curry soup

Let me tell you the story of how I came to learn to make this butternut soup. It’s the story of young love and a sweet potato… Once upon a time, when my husband and I were dating, I was learning to make ‘real’ soup, from scratch. I made chicken soup, and it came out well. He quite enjoyed it. I decided to try other soups. I love sweet potato, and found a sweet potato soup recipe online. It looked good, so I decided to make it for my boyfriend…

Several months later, at my kitchen tea, I was asked the question “Have you ever made a meal for your fiancé that he didn’t like?”, and I had to tell them about the sweet potato soup. It turns that sweet potato is on the short list of things that my husband would really rather not eat, if given a choice. For him it was probably the worst soup he had ever tasted. The texture even reminded him of baby puree!

The whole experience might have put a damper on my enthusiasm for soup-making, but for my husband’s thoughtful suggestion. “My friend Cezanne makes a butternut soup that I really like – why don’t you ask her for the recipe?” So I did just that, and it was a hit! It has been a staple in our soup rotation for years, with a slight modification to make it gluten- and dairy-free. Besides being really tasty, it is also very easy on the budget, especially if you make your own coconut milk or cream.

Serves 6 bowls of soup

Butternut curry soup (allergy-friendly)

Yields 1 pot of soup

15 minPrep Time

30 minCook Time

45 minTotal Time

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5 based on 1 review(s)


  • 1 large butternut, chopped into chunks
  • 1 large onion, chopped
  • 1 large potato (or sweet potato, for lower carb option), peeled and chopped into chunks
  • 2 cloves garlic (or more if you prefer)
  • 1T oil of choice
  • 1T butter
  • 1t cinnamon
  • ½ t curry powder/paprika/smoked paprika
  • 1L chicken stock, homemade if possible (use veg stock to make it vegan, use beef stock if that is what you have on hand!)
  • 400ml coconut milk or cream, canned or homemade


  1. Heat oil and butter in a large heavy-based pot over medium heat.
  2. Sweat butternut, onion, and potatoes.
  3. Add garlic and spices and stir for a few seconds.
  4. Add stock, bring to the boil, and then simmer until vegetables are soft (20min on the stove, or an hour in a hot box).
  5. Puree soup in a blender or with an immersion (stick) blender – or just mash with a masher!
  6. Add coconut milk or cream, reserving a little for serving, if you prefer, and bring to the boil again.
  7. Serve with a swirl of cream, a garnish of fresh herbs, and some warm crusty bread and butter (this is our favourite loaf)


Use what you have! Garlic powder and onion powder can be substituted for fresh ingredients. Double or triple the recipe and freeze leftovers for a quick supper another night. Can be served as a meal for lunch, a starter, or add an easy quiche with a side of tomato chutney to make it a full supper!


First Course
gluten free
wheat free



  1. Bronwyn
    Thank you so much for this post... It made me smile:) The recipe you got from Cezanne was passed on to us by our mom (and I have no idea where she got it from!) It is amazing how food can conjure up so much emotion and memories. I love the tweaking you have done to this recipe too. I also don't follow the original recipe exactly and add a handful or two of red lentils to make it more substantial (and a great way to get your family to eat legumes without them even knowing!) Next I am going to try add a cauliflower bechamel to it (adding a veg without changing the flavour much) - I will let you know how that goes ;)
    1. Post
      Thanks Bronwyn! Those sound like great ideas! I have used cauliflower in soup before and it works so well - makes it creamy without changing the taste. That could definitely be a lower carb substitution for the potato! I will have to look out for some red lentils (or I might just try yellow).

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