Butternut Squash Curry (30 minutes)

Name: Butternut Squash Curry (30-Minutes)
Prep time: 8 min
Cook time: 22 min
Total time: 30 min
Ingredients: 1 teaspoon olive oil; 2 teaspoon minced garlic ((2 cloves) ); 1 teaspoon ginger powder; 1 teaspoon curry powder; 1/2 teaspoon kosher salt; 1/8 teaspoon cayenne pepper ((or more to taste)); 1 1/2 tablespoon red curry paste; 1/2 can coconut milk, unsweetened ((about 1 cup/237ml)); 2 cups tomato sauce, Note 1; 1 teaspoon maple syrup ( (or honey)); 1 pound butternut squash, diced 1/2 inch/1.27cm, Note 2 ((about 2 1/2-3 cups)); 3 cups (90g) roughly chopped baby spinach ((or 250 g frozen, thawed, water squeezed out))

Jump to Recipe

With a few good shortcuts, this healthy butternut squash curry can be on the table in 30 minutes for a perfect weeknight dinner. Rich, creamy, spicy deliciousness.

The dish is all about the sauce, made with tomato sauce, coconut milk, curry paste, curry powder, garlic, ginger, cayenne pepper and a dash of maple syrup.

For the veggies, I use butternut squash and spinach, but if you’re short on time, you can try something that cooks more quickly such as cauliflower, green beans or cooked chickpeas. If you’re not a vegetarian, consider adding shrimp as seen in the last picture below.

So, whether you stick to the recipe or get creative, butternut squash curry is a simple, tasty, comforting weeknight meal.

If you’re looking for other vegetarian meals, try our 25 Meatless Monday dinner ideas. Or check out our 31 delicious meals under 400 calories. Lots of variety. Light does not mean sacrifice.

Why make this recipe…

It uses simple ingredients that you can find in most grocery stores
There’s no need to roast the squash in advance because it cooks right in the sauce as a one pot recipe.
The dish comes together in just 30 minutes which makes having a home cooked meal on busy weeknights easy.

Ingredients-tailored to your taste

cubed butternut squash, frozen spinach, coconut milk, curry, ginger, garlic, oil, curry paste, maple syrup, tomato sauce — **Ingredients**: cubed butternut squash, garlic, frozen spinach, full fat coconut milk, curry powder, ginger, cayenne, oil, red Thai curry paste, maple syrup, tomato sauce

Here are the key ingredients along with substitutions and variations you can try.

Butternut squash: Buy it pre-cut and cubed or peel and cut it up yourself. You can even use frozen cubed butternut squash (see Shortcuts). If you don’t have or like butternut squash, substitute cauliflower, green beans or cooked chickpeas. These will cook more quickly.

Tomato sauce: I use a basic tomato or Marinara sauce, but you can substitute diced tomatoes (and cook a little longer). San Marzano or fire roasted tomatoes would be great.

Coconut milk: Full-fat coconut milk gives the sauce rich and creamy texture. If you prefer a mellower sauce, add a bit more. For a stronger tomato flavor, add less.

Red curry paste: adds classic Thai flavors to the dish. You can vary the heat in the recipe with more or less curry paste or a pinch of cayenne pepper.

Spinach: Omit the spinach if you like. I always add it because it makes the dish a complete one pot meal with extra nutrition. Use fresh baby spinach or frozen spinach (thawed in microwave and squeezed dry with paper towels). You can substitute the spinach with swiss chard or kale.

Flavor enhancements:

Add chopped fresh cilantro or parsley before serving.
Stir in a tablespoon or more of peanut butter.
Use a half inch of freshly grated ginger instead of ginger powder.

Step by step instructions

red curry paste and seasonings in pan — Sauté curry paste and seasonings on medium in a *large skillet* for a *couple of minutes*.

tomato and squash in pan — Add tomato sauce, coconut milk, squash, maple syrup. Bring to boil over medium-high heat, then lower to simmer for 15-20 minutes until squash is tender.

squash curry with spinach in pan — Add spinach to the creamy curry sauce. Taste and adjust seasonings as needed.

Squash Curry over rice in bowl ff — Serve Thai butternut squash curry over basmati rice, jasmine rice, brown rice, quinoa or other grain.

squash curry with shrimp over rice in bowl p — Add cooked shrimp or tofu for extra protein.

Recipe FAQs

What is curry?

Check out this Bon Appetit article on curry – curry powder, curry paste and other curry products – if you are interested.

What is the difference between Thai curries and Indian curries?

Thai and Indian curries share some similar spices like ginger, garlic, turmeric and cilantro. Thai dishes include brighter and lighter spices, curry pastes and lemongrass, and almost never use dairy. Thai curries use a lot of coconut milk (dairy free) whereas most regions in India (except for the south) prefer yogurt or cream in their curries.

Indian curries are velvety with a thicker consistency. They often include tomatoes like our squash curry recipe. Common spices like cinnamon and cumin in Indian curries are rich and flavorful. Here is an excellent detailed article by Asia Highlights on the differences between Thai curries and Indian curries.

Is this creamy butternut squash curry recipe healthy?

Yes, the recipe is very nutritious with high levels of fiber, vitamin A and C, iron and potassium. It does have a fair amount of saturated fat, though, from the coconut milk. For a lower calorie, lower fat version, choose a light canned coconut milk.

Can you freeze leftover coconut milk?

Absolutely. It will keep in the freezer for a least a month. A good way to freeze leftover coconut milk is to put it in freezer trays. When frozen, transfer the cubes to a sealed bag or freezer-safe container.

What to serve with easy butternut squash curry

I love to serve it over basmati rice, coconut Jasmine rice or quinoa with a side salad which you can prepare while the squash is cooking. Or instead, try serving the squash curry over nutritious bulgur or farro. For a colorful side dish, try these 5-minute microwave green beans.

If you’re feeling a bit more ambitious, make this easy naan bread for dipping. Really good! Of course, you can always buy some 🙂 or use any warm crusty bread for dipping into the sauce.

Shortcuts

Butternut squash shortcut

Buy packaged fresh butternut squash that is already peeled and cut up (huge time saver!). I still cut the pieces smaller to 1/2 inch so they cook more quickly and evenly.
Or, even quicker, buy frozen butternut squash which is diced very small and will cook very quickly.
Instead of the squash, try cauliflower, green beans or chick peas which will cut the cooking time at least in half.

Spinach shortcut: Buy fresh baby spinach that is pre-washed.

Garlic: I often use frozen crushed garlic cubes (1 cube = one clove or teaspoon) – so convenient.

Make Ahead

The flavors are even better the next day. Make the squash curry recipe up to 2-3 days ahead of time and store it in an airtight container in the fridge. If you want the spinach to look vibrant, add it only when you are reheating the dish.

Reheat the leftovers on the stove (with a bit of liquid to thin it out) and stir in the fresh spinach until wilted. If you’re not fussy about the color of the spinach turning dull, just make the whole thing and warm it up in the microwave.

Freeze the squash curry for a meal prep option – up to 3 months. Some say the coconut milk can get a bit grainy, but the taste won’t be affected.

Other easy curry recipes

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This recipe was inspired by Pinch of Yum and A Virtual Vegan. It was originally published in 2018 and now updated with new information and edits.