Keto Curried Squash Soup
This keto curried squash soup is comforting and delicious, but also super healthy and easy to make! Whole 30, Vegan, Vegetarian, Low Carb, Atkins, Gluten Free, Dairy Free.
This keto curried squash soup is comforting and delicious, but also super healthy and easy to make! Whole 30, Vegan, Vegetarian, Low Carb, Atkins, Gluten Free, Dairy Free.
- Carbohydrate 2.02879375 g
- Cholesterol 0 mg
- Fat 10.8514245833333 g
- Fiber 0.293741671681404 g
- Protein 1.01406833333333 g
- Saturated Fat 9.504066375 g
- Serving Size 1 1 serving (165g)
- Sodium 161.96445 mg
- Sugar 1.7350520783186 g
- Trans Fat 0.669099374999998 g
- Calories 102 calories
Step-by-step
- Combine the butternut squash, garlic, water, curry powder, onion flakes, salt, and coconut oil in a large saucepan and bring to a boil over high heat.
- Reduce heat to medium and simmer uncovered for 20 minutes or until the squash is tender.
- Blend with an immersion blender right in the pot, or transfer ingredients to a blender and blend until smooth and return to the pot.
- Stir in the coconut milk and cook for 2 minutes over medium heat - do not boil.
- Serve hot, garnished with pistachios and coconut if desired.
- Store leftovers in an airtight container in the refrigerator for up to one week or freeze for up to 3 months. To reheat, microwave on high for 2 minutes or on the stovetop for about 8 minutes.
Simmering and Texture Control
Boiling the squash, garlic, water, curry powder, onion flakes, salt, and coconut oil together until tender requires careful attention to the twenty-minute mark because overcooked starches can break down into an unpleasant, gluey paste rather than a velvety purée. When utilizing an immersion blender directly in the hot saucepan, tilt the vessel slightly to submerge the guard completely, preventing air pockets from creating dangerous hot splashes. Alternatively, transferring batches to a traditional countertop blender demands removing the center feed cap and covering it with a folded kitchen towel to vent steam safely while processing the solids into a uniform emulsion.
The Coconut Milk Threshold
Stirring in the unsweetened coconut milk near the end and heating it for precisely two minutes over medium heat prevents the high-fat emulsion from separating into an oily film. Boiling coconut milk destabilizes its protein structures rapidly, causing the liquids to curdle and turn grainy on the palate. Maintaining a gentle, sub-simmering heat preserves the smooth mouthfeel necessary for balancing the robust pungency of the madras curry powder.
Fat Profiles and Fresh Elements
Substituting dried onion flakes with fresh aromatics alters the moisture ratio significantly, requiring a longer reduction phase to achieve the same density. Coconut oil provides a high smoke point and neutral baseline fat, whereas swapping it for unrefined oils can overwhelm the delicate sweetness of the squash. Storing leftovers in a sealed container for up to seven days allows the spices to meld thoroughly, though freezing portions for longer than three months degrades the emulsified coconut fats upon thawing.
