Looking for a cozy, plant-based dinner the whole family will love?
This Easy Butternut Squash Coconut Curry is mild, slightly sweet, and packed with protein from tofu and chickpeas — perfect for both parents and kids. Familiar flavors (and a touch of sweetness from peas and squash) make it an easy entry point for plant-forward meals.
Even better? It comes together with just 8 core ingredients, in 1 pot, in 25 minutes — ideal for busy weeknights when you need something nourishing and low-effort.
Ingredients (makes 4 servings)
- ½ yellow onion, roughly chopped
- 2 cloves garlic, roughly chopped
- 2 cups diced butternut squash
- 2 tsp curry powder
- 1 can light coconut milk (or full-fat for a creamier flavor)
- ¾ tsp salt
- 1 can chickpeas, drained and rinsed
- 1 block tofu, diced into ½-inch cubes (or use an extra can of chickpeas)
- ⅔ cup frozen peas
- Dash of soy sauce, dash of rice vinegar, and black pepper to taste
- Cooked rice, for serving
Instructions
- Sauté aromatics: In a heavy bottomed pot or Dutch oven, heat a drizzle of oil over medium heat. Add onion and garlic, cooking for 2–3 minutes until fragrant.
- Add squash & spices: Stir in the curry powder and diced butternut squash. Cook for another 2 minutes to lightly toast the spices.
- Simmer the base: Add the coconut milk, salt, soy sauce, and rice vinegar. Bring to a gentle simmer, cover, and cook for 15 minutes, or until the squash is soft.
- Blend until smooth: Carefully transfer the mixture to a blender and blend until buttery smooth. (Or use an immersion blender right in the pot for easier cleanup.)
- Add protein & veggies: Return the blended curry to the pot. Fold in chickpeas, tofu, and peas, and cook for another 3–5 minutes until everything is warmed through.
- Finish & serve: Season with black pepper to taste. Serve warm over rice and enjoy!
Easy Butternut Squash Coconut Curry
Ingredients
Method
- Sauté aromatics: In a heavy bottomed pot or Dutch oven, heat a drizzle of oil over medium heat. Add onion and garlic, cooking for 2–3 minutes until fragrant.
- Add squash & spices: Stir in the curry powder and diced butternut squash. Cook for another 2 minutes to lightly toast the spices.
- Simmer the base: Add the coconut milk, salt, soy sauce, and rice vinegar. Bring to a gentle simmer, cover, and cook for 15 minutes, or until the squash is soft.
- Blend until smooth: Carefully transfer the mixture to a blender and blend until buttery smooth. (Or use an immersion blender right in the pot for easier cleanup.)
- Add protein & veggies: Return the blended curry to the pot. Fold in chickpeas, tofu, and peas, and cook for another 3–5 minutes until everything is warmed through.
- Finish & serve: Season with black pepper to taste. Serve warm over rice and enjoy!
Notes
Nutrition info (per serving, 4 servings):
~430 calories, 19 g protein, 20 g fat (≈9 g saturated), 41 g carbs (≈9 g fiber, 7 g sugar).
FAQs
Can I use frozen butternut squash?
Absolutely! Frozen squash works perfectly here — just add 2–3 minutes to the simmer time before blending.
Is this curry spicy?
Nope! It’s mild and family-friendly, but you can always add chili flakes or a drizzle of sriracha for a little kick.
Can I make this curry oil-free?
Yes — simply skip the sautéing oil and use a splash of broth or water to soften the onion and garlic instead.
What can I serve with this?
It pairs beautifully with rice, quinoa, or naan. Add a simple cucumber salad or roasted veggies for a balanced meal.
More Easy Main Meals You’ll Love
- Crispy Sweet Corn & Zucchini Fritters (Kid-Friendly & Easy)
- Slow Cooker Apple Pie Overnight Oats
- Easy Make-Ahead French Toast Bake
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