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    Curried Butternut Squash and Brown Rice Soup | Slimming World

    February 26, 2018 11 Comments

    11.2Kshares

    Curried Butternut Squash and Brown Rice Soup - a perfect recipe to warm yourself up on a cold winters day.

    Curried Butternut Squash and Brown Rice Soup - a perfect recipe to warm yourself up on a cold winters day. Gluten Free, Dairy Free, Vegan, Instant Pot, Slimming World and Weight Watchers friendly | www.slimmingeats.com

    This week has been pretty cold and miserable here in South Western Ontario. Snow just starting to melt, with the green grass underneath just starting to peak through. Hopefully, a sign that Spring will soon be here.

    Sadly though here in Canada, we often get teased with a nice ray of warm sunshine and think spring is finally upon us, when out of nowhere we have a big snowfall all over again.

    I have learnt not to put the winter coats and boots away because you can guarantee as soon as I do, we will have a spot of freezing cold weather again.

    Curried Butternut Squash and Brown Rice Soup - a perfect recipe to warm yourself up on a cold winters day. Gluten Free, Dairy Free, Vegan, Instant Pot, Slimming World and Weight Watchers friendly | www.slimmingeats.com

    When it's cold, I always crave a nice bowl of filling spicy soup and this Curried Butternut Squash and Brown Rice Soup definitely hit the spot.

    Lovely spices of curry, the sweetness of butternut squash, creaminess of coconut milk and filling high satiety brown rice. It was a complete meal in a bowl, really delicious and satisfying.

    No complicated ingredients, just good wholesome ingredients. I love a soup where you can just throw a few ingredients in a pot and a short while later the soup is done.

    Curried Butternut Squash and Brown Rice Soup - a perfect recipe to warm yourself up on a cold winters day. Gluten Free, Dairy Free, Vegan, Instant Pot, Slimming World and Weight Watchers friendly | www.slimmingeats.com

    This Spicy Curried Butternut Squash and Brown Rice Soup can be cooked stovetop or in a pressure cooker like an Instant Pot.

    I love my Instant Pot. It is a 7in1 cooker, which slow cooks, pressure cooks, saute’s, has settings for soup, chilli, rice, porridge and even makes yoghurt (I haven’t tried that yet).

    If you love soup recipes like this Curried Butternut Squash and Brown Rice Soup, check out these other yummy recipes:

    • Syn Free Loaded Baked Potato Soup
    • Syn Free Turkey Taco Soup
    • Spicy Roasted Parsnip and Sweet Potato Soup
    • Vegetable and Pearl Barley Soup
    • Chicken Butternut Squash Coconut Curry Soup
    • Chicken, Bean and Rice Soup
    • Syn Free Chicken and Vegetable Soup
    • Syn Free Split Pea and Bacon Soup
    • Syn Free Spicy Sweet Potato, Red Pepper and Carrot Soup
    • Syn Free Carrot and Butter Bean Soup | Slimming World
    • Syn Free Sweetcorn and Leek Soup

    or head on over to my FULL RECIPE INDEX with over 500+ delicious Slimming World Recipes.

    Curried Butternut Squash and Brown Rice Soup - a perfect recipe to warm yourself up on a cold winters day. Gluten Free, Dairy Free, Vegan, Instant Pot, Slimming World and Weight Watchers friendly | www.slimmingeats.com

    As soon as I shared the picture of this delicious Curried Butternut Squash and Brown Rice Soup on my Facebook Group, as part of my food diary, many requested it, so I knew I had to get it on the blog as soon as possible and finally here it is. Hope you all enjoy it as much as I did and if you haven't yet checked out my group, it's a lovely supportive place to get additional food ideas, motivation and recipes for your Slimming World journey. We would love to see you there.

    For the coconut milk - I use canned light. I don't recommend using the stuff that you get in the cartons, as it's not quite as creamy, that stuff is generally more for drinking/pouring etc. Of course, if you are okay with it not super creamy, then go ahead if you want to save a few additional syns. This is not too bad though with the canned light coconut milk, once divided into servings.

    I used brown rice which takes a little while longer to cook than regular rice, hence the longer simmering time for this soup, but you can use long grain rice if you want, I wouldn't simmer for any longer than 15-20 mins max.

    Curried Butternut Squash and Brown Rice Soup - a perfect recipe to warm yourself up on a cold winters day. Gluten Free, Dairy Free, Vegan, Instant Pot, Slimming World and Weight Watchers friendly | www.slimmingeats.com

    WHAT KITCHEN ITEMS DO I NEED TO MAKE THIS CURRIED BUTTERNUT SQUASH AND BROWN RICE SOUP?

    • Deep Saucepan or Instant Pot
    • Kitchen Scales
    • Measuring Jug
    • Measuring Spoons
    • Wooden Spoon
    • Santoku Knife (perfect knife for chopping veg)
    • Chopping Board
    • Sieve

    Curried Butternut Squash and Brown Rice Soup - a perfect recipe to warm yourself up on a cold winters day. Gluten Free, Dairy Free, Vegan, Instant Pot, Slimming World and Weight Watchers friendly | www.slimmingeats.com

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    cup of butternut squash rice soup

    5 votes

    Print

    Curried Butternut Squash and Brown Rice Soup | Slimming World

    Prep 10 mins

    Cook 50 mins

    Total 60 mins

    Author Slimming Eats

    Yield 4 servings

    This recipe is gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly

    • Extra Easy - 2 syns per serving
    • Green/Vegan - 2 syns per serving
    • WW Smart Points - 4

    *suitable for freezing

    Ingredients

    • 400g of butternut squash, diced
    • 1 onion, finely chopped
    • 1 clove of garlic, crushed
    • 1.5 tbs of medium curry powder
    • ½ cup of brown rice
    • 4 cups (960ml) of vegetable stock
    • 1 cup (240ml) of light coconut milk - 7.5 syns
    • fresh cilantro (coriander), chopped
    • cooking oil spray

    Instructions

    Stove Top:

    1. Spray a large saucepan with cooking oil spray
    2. Add the onion and fry until softened
    3. Add the garlic and fry for a further minute to infuse the flavour.
    4. Add the butternut squash, curry powder and a little of the stock (just to prevent sticking) and mix to combine.
    5. Rinse the rice under cold water, and add into the pot along with the rest of the stock.
    6. Bring to a boil and then cover, reduce heat and simmer for 40mins.
    7. Stir in coconut milk and cilantro, and continue to simmer until heated through and creamy.
    8. Enjoy!!

    Instant Pot/Pressure Cooker:

    1. Set to saute mode, and spray with cooking oil spray.
    2. Once hot, add the onion and fry until softened.
    3. Add the garlic and fry for a further minute to infuse flavour.
    4. Add the butternut squash, curry powder and a little of the stock (to prevent sticking) and stir to coat.
    5. Rinse rice under cold running water.
    6. Add to the instant pot along with the remaining stock.
    7. Add lid, ensure valve is closed and cook at high pressure manual setting for 20 minutes.
    8. Let pressure naturally release for 10 minutes, then quick release any remaining pressure.
    9. Set to saute mode again, add in the coconut milk and cilantro (coriander) and stir until heated.
    10. Enjoy!!

    Notes

    If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

    Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

    All images and content on Slimming Eats are copyright protected.

    Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy. 

    Nutrition Facts

    Serving Size 1 serving

    Amount Per Serving

    Calories 192

    % Daily Value

    Total Fat 5 g

    8%

    Saturated Fat 3.1 g

    16%

    Sodium 563 mg

    23%

    Total Carbohydrates 35.7 g

    12%

    Dietary Fiber 6.2 g

    25%

    Sugars 5.2 g

    Protein 4.3 g

    9%

    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

    Curried Butternut Squash and Brown Rice Soup - a perfect recipe to warm yourself up on a cold winters day. Gluten Free, Dairy Free, Vegan, Instant Pot, Slimming World and Weight Watchers friendly | www.slimmingeats.com

    It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

    Nutritional information is an estimate and is to be used for informational purposes only

    Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

    Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

    All images and content on Slimming Eats are copyright protected.

    If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

    * Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

    Filed Under: 2+ syns, 4 SP, below 2 syns, butternut squash, by course, by ingredient, by type, dairy free, Delicious Weight Watchers Recipes, Extra Easy, Freezer Friendly, gluten free, grains and legumes, Green, Instant Pot Pressure Cooker Recipes, Lunch, Recipes, Rice, Soups, Vegan, vegetables, Vegetarian

    Previous Post: « Syn Free Pizza Chicken
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    Reader Interactions

    Comments

    1. Lucy cook says

      April 10, 2018 at 9:03 am

      Hi, can this be reheated safely?

    2. Shevy (Slimming Eats) says

      April 21, 2018 at 7:43 am

      Yes, this is fine to reheat. Just ensure you refrigerate any leftovers as soon as possible, and reheat till full heated through.

    3. Elaine says

      October 11, 2018 at 1:09 pm

      Thank you for this recipe it was absolutely fabulous,
      Easy to make and easy to eat. Would it be ok to freeze
      Any leftovers ?

    4. Shevy (Slimming Eats) says

      October 11, 2018 at 1:58 pm

      Hi Elaine, yes I have frozen this soup, you may need to add a little stock when reheating as it will absorb more of the liquid and of course always with rice, make sure it's fully heated through and frozen/refrigerated correctly once cooked.

    5. Barb says

      October 28, 2018 at 2:40 pm

      Excellent recipe! Rice in the soup is delicious.

    6. Danielle says

      November 09, 2018 at 1:59 pm

      I subbed the 1/2c brown rice with 1/3 c brown rice and 1/4c lentils to add some protein and added chopped kale with the cilantro at the end... DELICIOUS and filling!!!

    7. Janelle says

      January 23, 2019 at 6:42 pm

      My husband made this for dinner tonight, and it was fantastic! It’s always nice to find whole food plant based recipes that taste this good. My only regret is that he didn’t double the recipe. Will definitely be making this again. My new favorite recipe!

    8. Beckie says

      March 04, 2019 at 7:07 pm

      Can you use Sweet potato instead of Butternut squash? Have a hard time getting into the squash due to illness. Unless there's an easy way of prepping squash that I don't know about?

    9. Shevy (Slimming Eats) says

      March 05, 2019 at 12:51 pm

      yes you can use sweet potato. To cube butternut squash, I cut off the nose part first and use a sharp knife to slice off the skin and then cube. You can then do the same with the bulb part, removing the seeds and cutting it into pieces that are easier to manage.

    10. Michelle Stafford says

      October 13, 2019 at 12:38 pm

      Hi, this looks so good! I've printed ready to make next week but have a couple of questions if I may?

      I can only get large cans of coconut milk where I live-can I freeze half a can as I won't use it up straight away?
      If I add cooked rice after making the soup, how long would I reduce the cooking time by?

      Many thanks,
      Michelle (UK reader of your wonderful blog)

    11. Shevy (Slimming Eats) says

      October 18, 2019 at 2:23 pm

      yes coconut milk is fine to freeze 🙂

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