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Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro  is low-glycemic, dairy-free, gluten-free, Vegan, and South Beach Diet Phase Two. Use the Recipes-by-Diet-Type Index to find more recipes like this one.

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Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]

There’s a reason why there are so many butternut squash soup recipes, and it’s about the way the slightly nutty flavor of butternut squash gets along well with so many other flavors.  In this Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro, the cubed squash cooks in the slow cooker in a little vegetable stock until it’s soft and then it’s pureed and cooked a little longer with onion, garlic, ginger, Coconut milk, Thai Red Curry Paste, and peanut butter, with a tiny touch of fish sauce (or vegan “fish sauce“) and brown sugar to complete the Thai flavor notes.

Even though I adore butternut squash, I haven’t used it in soup that much, but this soup is one I’ll be making over and over again.

Of course, this slightly spicy butternut squash soup is my Meatless Monday recipe for the week.  I love it when I can find a recipe that really knocks my socks off that can easily be vegan, and this is one of those recipes.  (To make this vegan, use vegan “fish sauce” link in recipe or sub soy sauce.)  And my nephew and cooking assistant Jake is not a winter squash fan, but he gobbled up the soup. We adapted this recipe from one we spotted in Cooking Light, but we changed many things about the recipe, including using a slow cooker, starting with fresh squash, and adding peanut butter.

You can find more meatless recipes by visiting the Recipes-by-Photo Index Page for Meatless Monday or checking Vegetarian Recipes in the recipe index.  For more Meatless Monday ideas from other bloggers, follow our Meatless Monday board on Pinterest, or check Meatless Monday at BlogHer.)

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]
I’m not normally a fan of the pre-cut butternut squash (and I even wrote a post about How to Peel and Cut Up a Butternut Squash.)  But for soup like this, the pre-cut squash is fine and it will help get this into the slow cooker much more quickly.

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]
Put 2 lbs. of butternut squash cubes into the slow cooker with 1 cup vegetable stock, season with salt and pepper, and cook on high for 2 hours, or until the squash is soft.

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]
Use a food processor, blender, or Immersion Blenderto puree the squash.  (An immersion blender is by far the easiest; be careful with the hot squash if you use a food processor or blender.)

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]

Heat the oil and saute the onion until it’s well browned.  Add the minced garlic, ginger, and diced red bell pepper and cook about a minute more.  (Bad blogger; forgot to take a photo of that!) 

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]
Then add the coconut milk, Thai Red Curry Paste, and peanut butter, and heat, stirring, just until the peanut butter and curry paste are dissolved into the coconut milk.  Add the sweetener and fish sauce.

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]
Stir the coconut milk mixture into the squash, turn the slow cooker to low, and cook about one hour.

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]
Then stir in the chopped cilantro and lime juice and cook about 15 minutes more.  Serve hot, garnished with chopped peanuts and more chopped cilantro if desired.

Butternut Squash and Peanut Thai-Inspired Soup

Slow Cooker Thai-Inspired Butternut Squash and Peanut Vegan Soup with Red Bell Pepper, Lime, and Cilantro 
(Makes about 8 servings; recipe adapted from a soup recipe we spotted in Cooking Light, but we changed it quite a bit.)

Equipment:
You need about a 5-Quart Slow Cooker for this recipe, although it can be slightly smaller.

Ingredients:
2 lbs. peeled and cubed butternut squash
1 cup vegetable stock (vegetable broth in a can is fine)
salt and fresh ground black pepper to taste
2 tsp. olive oil 
1 onion, finely chopped
2 tsp. minced garlic (minced garlic from a jar is fine)
1 tsp. minced ginger root (pureed ginger from a jar is fine)
1 red bell pepper, seeds removed and finely chopped
1 can (14 oz.) light Thai Coconut Milk
2 T Thai Red Curry Paste
1/2 cup natural peanut butter (without added sugar)
1 T brown sugar, Stevia in the Raw granulated sweetener, or Splenda (use Stevia or Splenda for South Beach Diet)
2 tsp. Fish Sauce (use vegan “fish sauce” for vegan version, or replace with soy sauce if you’re not a fan of fish sauce)
2 T fresh-squeezed lime juice
1/3 cup finely chopped cilantro
extra chopped cilantro and chopped peanuts for serving (optional)
Sriracha Rooster Sauce for serving (optional)

Instructions:

Peel the butternut squash and cut into cubes if you’re starting with a whole squash.  (Here’s How to Peel and Cut Up a Butternut Squash if you haven’t done it.)  Put the squash cubes and vegetable stock into the slow cooker, season squash generously with salt and fresh-ground black pepper, and cook on high for 2 hours, or until the squash is soft enough to mash easily.  When it’s soft, use a food processor, blender, or Immersion Blender to puree the squash, being careful with the hot food.

Heat the oil in a large non-stick frying pan, add onion and saute until well-browned, about 8 minutes.  Add the minced garlic, minced ginger, and diced red bell pepper and saute about a minute more.  Then add the coconut milk, Thai Red Curry Paste, and peanut butter and heat just until the curry paste and peanut butter is melted into the coconut milk.  Add the sweetener and fish sauce.

Stir the coconut milk mixture into the pureed squash, turn slow cooker to low and cook for 1 hour more.  Stir in the chopped cilantro and fresh lime juice and cook about 15 minutes more.  Serve hot, garnished with more chopped cilantro and chopped peanuts if desired.  If you’d like more heat, shake in a little Sriracha Sauce.

I am assuming this freezes well.  (I have some in the freezer but haven’t thawed it yet.)

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:

Butternut squash is limited to Phase 2 or 3 of the South Beach Diet, and if you’re making this soup for South Beach they recommend light coconut milk, natural peanut butter, and using an approved sweetener. This recipe is good for low-glycemic diets, but probably not low enough in carbs for traditional low-carb eating plans.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Meatless Soups You Might Like:
Veggie Pot Pie Soup ~ Cheeky Kitchen

Indian-Spiced Slow Cooker Red Lentil Soup with Spinach and Coconut Milk ~ Kalyn’s Kitchen

Yellow Split Pea Soup with Sweet Potatoes and Kale ~ Fat Free Vegan Kitchen

Autumn Harvest Soup with Butternut Squash, Kale, and Farro ~ Kalyn’s Kitchen<

Vegetarian Navy Bean and Kale Soup ~ Chick in the Kitchen

Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup with Red Bell Pepper, Lime, and Cilantro [found on KalynsKitchen.com]
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29 comments on “Slow Cooker Thai-Inspired Butternut Squash and Peanut Soup”

  1. Butternut paired with thai flavors…and especially with peanut butter is one of my favorites! This soup sounds amazing!! (And just an FYI…with the fish sauce it's not vegetarian or vegan, but people could prob sub in soy sauce)

  2. This looks good but the fish sauce makes it neither meatless nor vegan

  3. Your recipe looks incredible! Do you know if the fish sauce you recommend is vegan?

  4. Joanne, Leah, and Mary Sue, thanks for catching that. I meant to include the link for making vegan "fish sauce", have added it in now. And you can buy vegan "fish sauce" in Asian Markets too.

  5. This version sounds wonderful. I usually don't like squash soups because they usually are taken down a sweet path, with cinnamon type flavors, which I don't like in a soup.

  6. What a bonanza of flavors in this recipe! You caught my attention immediately with the mention of "Thai".

  7. Thanks, Kalyn. I had started to search for vegan fish sauce and that is the recipe I had decided on!

  8. Pam, that's just how Jake and I both feel about squash soup, but we both really liked this one.

    Thanks Dara. Love Thai food so much!

    Mary Sue, I completely meant to include that but I ended up finishing the recipe far too late at night! Also I removed "vegan" from the recipe title just to make sure there is no confusion.

  9. This soup looks so amazing. Butternut squash is amenable to many treatents. I think my favorite recipe is yours, the one with smoked paprika. Make it all the time!
    -Lisa

  10. Lisa, drawing a blank on that. I'm wondering if you're thinking of a soup with sweet potatoes?

  11. I love Thai – I thinkit's my favorite Asian cuisine. Butternut squash is a perfect match with Thai because it is pretty neutral. I want this. Tonight.

  12. Donna, it really was quite amazing!

  13. I made it last night and it was DELICIOUS!! Thanks for the recipe! xo Silke

  14. Silke, so glad you enjoyed it!

  15. OMG, that looks heavenly.

  16. Love Thai Food… this looks super awesome…

  17. I'm making this right now, and I think it will be delicious! I don't see where to add the fish sauce & brown sugar…am I missing something? Thanks for another winning recipe!

  18. Oh my. This was AMAZING! I just wish I'd thought of it for my blog. 😉 Thanks for another keeper!

  19. Linnae, I hate it when I goof up like that but it sounds like you found it; I put that in the step-by-step instructions but left it out of the recipe. Just fixed it thanks, and glad you enjoyed it.

  20. Yep, that's exactly what happened, and I did find it eventually (after posting a comment, of course)! Thanks for your reply!

  21. Wowwww…. Looks really amazing and perfect.. Love the color.. first time here.. Happy to follow your site 🙂

  22. Thanks Hari, glad you like it!

  23. This is on my must make list — Thanks for the inspiration

  24. We get lots of butternut squash this time of year (autumn in Australia) and I'm always looking for new recipes. Made this tonight for myself and my husband and it's definitely going into our regular rotation. Thank you!

  25. Hi, this looks delicious!  Has anyone tried this using the Instant Pot?  If so how long would the cook time be?

  26. I make this in my pressure cooker all the time and freeze it. We use it as a soup or a stew and add roasted chicken, cauliflower or chickpeas, whatever looks interesting in the fridge. It’s also good over brown rice.

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