This Thai Peanut Curry Squash Soup is so full of flavor, and deliciously creamy - making it hard to believe that it is low carb and dairy free! To top it off, it comes together in a snap when you cook it in your instant pot!
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Since starting this blog, I have been really struggling with keeping my own nutrition in check. I follow a ketogenic diet, but even still struggle with portion control and the endless recipe testing doesn't seem to be helping things any.
I've decided to recommit to intermittent fasting with a little bit of a tighter eating window. My current goal is to fast for 20 hours, and do all my eating for the day within 4 hours.
I am hoping that keeping all my tastes and tests within that four hour period, will help me stay on track and also make it less important to track macros.
You may be wondering what this all has to do with this soup recipe, right?
Well, you will notice that at 10 net carbs per serving, this soup is much higher in carbs then what I typically share.
I've found that since I have shortened my eating window quite a bit, I actually have a little more wiggle room with my carbs. I actually have been having a hard time reaching 20 net carbs some days - especially if I am not working on recipes.
While I definitely think it's fine, maybe even best, to keep your carbs as low as possible. It has been fun eating some foods that I have been unable to include in my diet previously.
As the weather has been cooling down, I have been missing butternut squash. It is one of my all time favorite winter vegetables and up until now, I haven't been able to work it into my meal plan.
This soup is based on one of my
Ingredients and substitutions
If you want to lower the carbs a little more, and aren't in love with butternut squash the same way that I am, you can swap the squash for pumpkin and a few drops of stevia.
The remaining ingredients are all pretty important and so I don't recomend substituting them unless they are listed as optional.
If you prefer for this to be a heartier soup, you can add in some extra squash, or stir in some cauliflower rice just before serving.
Cooking method
I can't say enough good things about the two primary tools used in this recipe. First the Instant
I didn't include stove top instructions, and I haven't tested this recipe on the stove, but I would imagine that you could just simmer the squash in the chicken broth until it's softened. Then add the remaining ingredients and blend it all up.
If you don't have an immersion blender, or if you prefer a chunkier soup, you could just mash it with a potato masher instead of blending.
Be sure to check out these other great recipes:
📖 Recipe
Thai Peanut Curry Squash Soup | Low Carb, Instant Pot
Ingredients
- 5 cups Butternut Squash peeled, seeded and cubed
- 4 cups Chicken Broth
- 13.5 oz Can Coconut Milk
- ½ teaspoon Garlic Powder
- 1 teaspoon Ground Ginger
- 2 tablespoon Red Curry Paste
- 2 tablespoon Natural Peanut Butter
- ¼ Yellow Onion chopped
- 1 teaspoon Fish Sauce
- ¼ cup Chopped Peanuts optional, for garnish
- ⅓ cup Cilantro Chopped, optional for garnish
- Sriracha optional for garnish
Instructions
- Add all of the ingredients except peanuts and cilantro to the liner of an instant pot.
- Put the lid on the instant pot and set the steam release valve to sealing.
- Use the manual setting and cook for 8 minutes on high pressure. Allow the steam to release naturally, then remove the lid.
- Use an immersion blender to puree the squash and all the ingredients together.
- Serve topped with peanuts, cilantro, and sriracha if desired.
Be sure to read the entire post for tips, tricks, and help troubleshooting.
The nutrition information listed here is only an estimate and is simply provided as a courtesy. It nor any other information within this post should constitute medical or nutritional advice. Be sure to read all packaging and ingredient labels for potential allergens. Optional ingredients are not included unless otherwise specified.
Nutrition
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