Loaded with seasonal ingredients and plenty of veggies, this vegan Butternut Squash Curry with spinach is the perfect recipe for a speedy weeknight dinner. All you need is one pot and it’s ready to enjoy in about 30 minutes!
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Why You'll Love This Recipe
Curry is a perfect dish for vegans - it usually contains lots of nutritious vegetables, beans or tofu for protein, and creamy coconut milk. There are no real rules to what you should include, which comes in handy when you need to clean out the fridge. This Butternut Squash Curry is:
- Allergy-friendly. This recipe is vegan, gluten-free, nut-free, and soy-free.
- Super fast. The whole recipe can be executed in under 30 minutes! Save even more time by preparing the ingredients in advance and keeping them in your fridge until you’re ready to make this delicious recipe.
- Perfect for meal prep. The flavors only get better after some time in the fridge, and it can also be frozen!
- Great for clearing out the fridge. Use up whatever bits and bobs of veggies you have languishing in the crisper drawer.
My vegan Butternut Squash Curry has all the fall flavors you could want in a healthy meal. The vibrant and versatile ingredients make this a satisfying and enjoyable weekday lunch or dinner. As a bonus, it’s done in one pot, meaning cleanup is a snap!
If you need another versatile veggie-packed meal, make sure to try my Creamy Vegetable Soup or my Vegetable Bean Casserole.
If you’re a fan of Southeast Asian flavors like Thai or Indian food, this curry is the dish for you. Curry is a broad category of dishes that can take on many ingredients and spice levels, which can change the flavor profile.
This vegan butternut squash curry is made using Thai red curry paste which has a spicier flavor compared to other alternatives like yellow or green curry. I double down on the flavor by using yellow curry powder as well!
The naturally sweet flavor of butternut squash and the sweet, creamy flavor of coconut milk helps to balance out the heat of the curry paste. I would say that this recipe is medium on the heat scale as written, but you can always make it milder by using less curry paste.
Ingredients and Substitutions
This is my basic curry recipe so no need to include all of the ingredients listed below. Feel free to add in additional vegetables, beans, or legumes. You can also remove anything that’s unappealing!
These are the ingredients I love to use:
- Olive oil - To sauté the onion, garlic, and ginger. Use coconut oil instead if you wish.
- Onion, Garlic, & Ginger - For unforgettable flavors, this trio of aromatics is key. I prefer using fresh garlic cloves, but you can use powdered if that’s all you have. ¼ teaspoon of dried garlic = 1 clove fresh.
- Red Curry Paste - For flavor and spice. Reduce the amount you use to 1 tablespoon if you like it less spicy. *Make sure the brand you purchase does not contain fish.
- Seasonings - Yellow curry powder and turmeric powder will create a vibrant yellow hue and add both flavor and nutritional properties.
- Butternut Squash - Both fresh or frozen squash will work. If you're opting to use fresh, check out this fun hack for easily peeling your squash. You can also swap in kabocha squash or sweet potatoes.
- Coconut milk - Use full-fat coconut milk for richer flavor.
- Fire-Roasted Tomatoes - If you can’t find fire-roasted, crushed tomatoes, diced tomatoes, or even Ro*Tel will work.
- Maple Syrup - For a touch of sweetness and balance. You can swap this for brown sugar or agave.
- Tamari - Feel free to use soy sauce if you don’t need it to be gluten-free. If soy is off the menu, try coconut aminos (also GF) or Bragg's Liquid Aminos (not GF).
- Lime Juice - To round out the flavors and add a hint of bright, citrusy acid. Citrus also helps us absorb the iron from the spinach more readily too! For the best flavor, opt for fresh limes.
- Fresh Baby Spinach - Because fresh greens are the best! Feel free to swap the spinach for kale or another favorite leafy green. If your greens are wilting, this is a great way to use them up.
How to Make
Step 1: Sauté Aromatics. Add oil and onions to the pan and cook for 5 minutes. Add garlic and ginger and cook for an additional 2 minutes.
Step 2: Add flavor. Add curry paste, curry powder, turmeric, and butternut squash and cook for another 2 minutes while stirring.
Step 3: Simmer. Add the rest of the ingredients (except spinach and toppings), stir, cover, and cook for 10-15 minutes or until squash is fork-tender.
Step 4: Add spinach. Add spinach and stir until fully wilted. Turn off the heat, uncover and let sit 5 minutes to thicken.
Step 5: Serve & Enjoy! Serve with your favorite grain and add any toppings.
Optional Variations
The best part about this butternut squash curry recipe is that it is basically a blank template for whatever you want to add! Here are a few ideas to get you started:
- Go Big On Beans. Adding 1 ½ cups of cooked chickpeas or ¾ cup of uncooked red lentils will give the curry more protein to fill you up. Note: Use a little extra water if using lentils and add them in with the squash so they have time to cook and soften. If using chickpeas or another cooked bean, add them in with the coconut milk.
- Add Other Protein. Besides beans, you can top off your curry with some Tempeh Crumbles or Tofu Crumbles. Alternatively, throw on some vegan chicken strips, grilled tofu steak, or marinated tofu for some extra protein.
- Add or swap in more veggies. Sliced bell peppers, broccoli or cauliflower florets, green peas, green beans, snap peas, sweet potatoes, regular potatoes, and even brussels sprouts all make for wonderful additions.
- Make it spicier by adding more red curry paste, or adding sriracha, sambal oelek, or chili garlic sauce. You can also sauté jalapeños or serranos with the aromatics!
- Make it milder by using less curry paste, or swapping in a milder curry paste instead.
Serving Suggestions
Serve a bowl of this vegan butternut squash curry over
- brown rice
- basmati rice
- quinoa
- pasta
- or serve with a simple flatbread
Top it with crushed cashews or peanuts, fresh cilantro, or lime wedges for flavor and crunch. You can also add a drizzle of cashew cream if you want a little extra richness.
Storing and Reheading
Store any leftovers in an airtight container for 2 or 3 days in the fridge. Keep the batches in individual containers for easy grab-and-go lunches.
Freeze leftover curry by adding it to a sealed bag or pyrex glass jar with a lid. Freeze for up to 3 months, and leave it in the fridge overnight to thaw. Reheat leftovers in a skillet on the stovetop or for a few minutes in the microwave.
FAQs
Unfortunately, yes. The skin on butternut squash is quite thick and tough, which is not pleasant to eat. Microwave the squash for a few minutes to help loosen the skin, or avoid having to prep it at all by buying frozen squash cubes instead.
Not all brands of Thai red curry paste are vegan, as the traditional recipe usually calls for fish or shrimp paste. Be sure to read your labels!
I would venture to say that this is a mild-medium curry. While red curry paste is spicier than other types of curry, the addition of sweet butternut squash and creamy coconut tames the heat. If you are particularly sensitive to chiles, dial down the heat by using only 1 tablespoon of curry paste.
If you’re a fan of Southeast Asian flavors like Thai or Indian food, this curry is the dish for you. Curry is a broad category of dishes that can take on many ingredients and spice levels, which can change the flavor profile.
This vegan butternut squash curry is made using Thai red curry paste which has a spicier flavor compared to other alternatives like yellow or green curry. I double down on the flavor by using yellow curry powder as well!
The naturally sweet flavor of butternut squash and the sweet, creamy flavor of coconut milk helps to balance out the heat of the curry paste. I would say that this recipe is medium on the heat scale as written, but you can always make it milder by using less curry paste.
Is curry healthy?
The ingredients in this curry recipe all have their own nutritional benefits.
- Butternut squash is a complex carb that contains 11% of your daily fiber needs per 1 cup serving. It's full of vitamins such as the vitamin A precursor (beta carotene), vitamin C, vitamin E and some B vitamins. It also contains minerals we need such as potassium and magnesium.
- Spinach is loaded with nutrients and anti-oxidants. These little leafy veggies contain vitamin A (carotenoids), vitamin C, vitamin K, folic acid, iron, and calcium.
- Ginger contains important anti-inflammatory and antioxidant properties and is helpful to digestion.
- Yellow curry powder on its own has a few surprising benefits. Made up of turmeric, coriander, cumin, fenugreek, and chili pepper, curry powder is anti-inflammatory and contains plenty of antioxidants.
More Versatile Recipes
All of these recipes are so flexible and perfect for meal prepping. Add in all of your favorite ingredients or easily make adjustments to fit your preference:
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
📖 Recipe
Butternut Squash Curry (Vegan)
Ingredients
- 1 tablespoon olive oil or coconut oil or saute in water if you are not using oil
- 1 small onion chopped
- 4 cloves of garlic minced
- 1 tablespoon ginger minced/grated
- 2 tablespoon red curry paste use only 1 TB if you don’t like too much spice
- 1 teaspoon yellow curry powder
- ½ teaspoon turmeric powder
- 5 cups butternut squash in small cubes (fresh or frozen) - about 1 pound (600g)
- 1 15 oz can of coconut milk
- 1 20 oz can of fire roasted tomatoes (can use crushed tomatoes if you can’t find fire roasted), drain liquid and save
- 2 teaspoon maple syrup
- 1 tablespoon tamari or soy sauce
- Juice of ½ a lime
- 5 cups fresh baby spinach
- Topping: crushed cashews or peanuts fresh cilantro, lime wedges
Instructions
- Add oil and onions to the pan and cook for 5 minutes
- Add garlic and ginger and cook for 2 minutes
- Add curry paste, curry powder, turmeric and butternut squash and cook for another 2 minutes while stirring
- Add rest of the ingredients (except spinach and toppings), stir, cover and cook for 10-15 minutes on or until squash is tender
- Add spinach and stir until fully wilted
- Turn off the heat, uncover and let sit 5 minutes to thicken
- Serve with your favorite grain and add any toppings
Notes
- This curry can be made the night before and reheated the next day.
- Store any leftovers in an airtight container for 2 or 3 days in the fridge. Keep the batches in individual containers for easy grab-and-go lunches.
- Freeze leftover curry by adding it to a sealed bag or pyrex glass jar with a lid. Freeze for up to 3 months, and leave it in the fridge overnight to thaw.
- Reheat leftovers in a skillet on the stovetop or for a few minutes in the microwave.
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them.Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Suzy says
I served it over Farro. VERY GOOD! Husband said "you can make this again!" Oh, I used a delicata squash all peeled and diced. I have a lot of squash from my CSA, so I'm trying to find ways to use them. This is perfect! Thank you!
Mary Ellen Valverde | VNutrition says
Anytime we can get the husbands to like a meal, it's a win! Thanks so much for coming back and leaving a review!
Maureen says
This was an easy and delicious recipe. I added 3/4 cup of red lentils (as suggested) and served over bulgur.
Mary Ellen says
So happy you enjoyed it, Maureen! Yes, I love the lentils for extra protein. 🙂