This Easy Butternut Squash Curry with Spinach is one of those simple, comforting dinners that is full of flavour without needing anything complicated. The butternut squash cooks until tender in a lightly spiced coconut curry sauce, with fresh spinach stirred through at the end for extra colour and goodness.

Easy Butternut Squash Curry with Spinach in metal dish with bowl of rice, spinach and coconut milk in the background

It is naturally vegan, family-friendly and perfect served with rice, naan or your favourite sides. A great recipe for using up butternut squash when you want something warming, easy and delicious.

Calories in Butternut Squash Spinach Curry

This recipe serves 4 and is 213 calories per serving.

If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes

If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.

See the recipe card for full nutritional estimation.

Ingredients Notes

To make this recipe you will need the following ingredients:

Butternut Squash: Peeled and cubed butternut squash is the base of this dish. It becomes beautifully tender as it cooks and adds a natural sweetness that works really well with the spices.
Onion: A finely diced onion helps build flavour at the start of the recipe and adds a little sweetness once softened.
Garlic and Ginger: Fresh garlic and ginger add lots of flavour and warmth to the sauce. Freshly grated ginger is best here for that lovely fragrant kick.
Seasonings :The cumin, coriander, turmeric and Indian chilli powder bring all the warmth and flavour to the dish. I use deggi mirch for the chilli powder, as it gives a lovely colour and mild heat, but you can adjust the amount depending on how spicy you like it.
Vegetable Stock :The stock helps cook the squash and creates the base of the sauce. Use the reduced amount if making this in a pressure cooker as less liquid evaporates during pressure cooking. It's crucial to use the right ratio of stock cubes, powder or paste for the required amount of stock. Not all stocks are the same, and using the wrong amount can result in either a bland and watery broth or an overly salty stock.
Coconut Milk: A little coconut milk adds creaminess and helps mellow out the spices without making the dish too heavy.
Fresh Spinach: Stirred in at the end, spinach wilts quickly into the sauce and adds extra colour and goodness.
Olive Oil Spray: Used to soften the onion, garlic and ginger without needing lots of oil.
Salt and Black Pepper: Season to taste at the end, as the amount needed can depend on the stock you use.

Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.

See the recipe card for specific quantities and instructions.

close up of Easy Butternut Squash Curry with Spinach in metal dish

Variations and Substitutes

This curry is easy to adapt depending on what you have in or the flavours you prefer.

Swap the Butternut Squash: You can swap the butternut squash for pumpkin, sweet potato or even regular potatoes. Floury potatoes like Maris Piper, King Edward or Russet work best, as they soften nicely and help thicken the curry sauce. Just cut them into similar-sized chunks so they cook evenly.
Add More Vegetables: This curry is great for adding in extra vegetables. Peppers, cauliflower, green beans or courgette would all work well. Add quicker-cooking vegetables nearer the end so they do not overcook.
Use Different Greens : Spinach wilts quickly into the sauce, but you can swap it for kale or chard if you prefer. These may need a few extra minutes to soften.
Adjust the Spice Level : Deggi mirch gives a lovely colour and mild heat, but you can use regular chilli powder if that is what you have. Just adjust to taste, as some chilli powders can be much hotter.
Make it Creamier : For a richer curry, use full-fat coconut milk. For a lighter option, use light coconut milk, but the sauce will be a little less creamy.
Add Protein: To keep this curry vegan, add chickpeas or lentils for some extra protein. If you are not vegetarian or vegan, cooked chicken, turkey, pork or shrimp would also work well stirred through near the end.
Stock Options: Vegetable stock keeps this curry vegan, but you can use chicken stock if you do not need it to be vegetarian or vegan.

How to Slice Butternut Squash

Butternut squash can be a little off-putting to prep, as the skin is quite firm and tough to peel. The easiest way is to use a sharp knife and place the squash on a steady surface so it does not slip. Slice off both ends first, then use a good sharp vegetable peeler to remove the skin.

Once peeled, cut off the long neck part of the squash, as this section has no seeds and is easy to dice. Slice the round bulb section in half, scoop out the seeds, then chop into cubes. You can use ready peeled and chopped butternut squash if you prefer, but I find fresh butternut squash has the best flavour and texture. For a step-by-step guide with images and video, check out this handy post from Gimme Some Oven: How to Peel and Cut Butternut Squash.

Easy Butternut Squash Curry with Spinach in a white bowl with rice, spinach and curry dish in background

Sides for Easy Butternut Squash and Spinach Curry

As this recipe is mostly vegetables, I just went for simple white rice and some fresh coriander for the side.

If you struggle to cook perfect rice, remember my simple method of 2 parts liquid to 1 part rice. So for example, for 1 cup of rice you want two cups of liquid. Rinse your rice first, add to a pan with the liquid, bring to a boil and simmer until the liquid is pretty much all absorbed, turned off the heat, add a lid and leave for about 12-15 minutes, you will have perfectly cooked rice every time. Just remember to not be tempted to stir the rice in the cooking time.

If you are doing low carb or just want to reduce the calories in your meal then this Roasted Cauliflower Rice is the perfect substitute for rice. I love to roast my cauliflower rice and it gives it much more flavour. I also like this Cauliflower and Zucchini Rice as a side.

Storing, Freezing and Reheating

Storing

Allow the curry to cool, then store in an airtight container in the fridge for up to 3 days.

Freezing

This curry can be frozen, but the texture of the butternut squash may soften a little once defrosted. Freeze in suitable containers for up to 3 months. Defrost fully in the fridge overnight before reheating.

Reheating

Reheat in a saucepan over a medium heat until piping hot, stirring occasionally. You can also reheat in the microwave in short bursts, stirring in between. Add a splash of stock or water if the sauce has thickened too much.

More Vegan Friendly Recipes

Looking for some other vegan friendly or vegetable recipes? Check out these:

or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.

All recipes on Slimming Eats have estimated nutritional information for your convenience.

Easy Butternut Squash Curry with Spinach - a simple delicious vegan curry with chunks of butternut squash and a creamy coconut curry sauce. It's a perfect recipe for the whole family. #vegan #vegetarian #butternutsquash #curry #coconut #slimmingeats #weightwatchers

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Recipe Card

Yield: SERVES 4

Easy Butternut Squash Curry with Spinach

Easy Butternut Squash Curry with Spinach - a simple delicious vegan curry with chunks of butternut squash and a creamy coconut curry sauce. It's a perfect recipe for the whole family.

Ingredients

500g (17.5oz) of peeled, cubed butternut squash
1 medium onion, finely diced
2 cloves of garlic, minced
1 teaspoon of freshly grated ginger root
1.5 tablespoons of ground cumin
1 tablespoon of ground coriander
½ teaspoon of turmeric
¾ teaspoon of Indian chilli powder (I use deggi mirch)
420ml (14.2 fl oz) of vegetable stock (use 300ml for instant pot method)
120ml (0.5 cup) of coconut milk
couple of handfuls of fresh spinach
olive oil spray
salt and black pepper

Instructions

Stove Top:

Spray a large large saucepan over a medium high heat with olive oil spray.
Add the onion and fry until softened.
Add the onion, garlic, ginger, cumin, coriander, turmeric and chilli powder with about 60ml (4 tablespoons) of the stock to prevent any sticking and cook for approx 30 seconds until paste like.
Add in the cubed butternut squash and remaining stock and mix to combine
Bring to a boil, reduce heat, cover and simmer until the squash is tender (approx 25-30 minutes). Roughly squash a few pieces of the squash as it helps thicken the sauce.
Stir in the coconut milk until creamy.
Add the spinach and stir until wilted.
Taste and season with salt and black pepper as needed.
Serve and enjoy!!

Pressure Cooker:

Set pressure cooker to saute mode, once it displays hot, spray the inner pot with olive oil spray and add the onion frying until softened.
Add the garlic, ginger and spices with a ¼ cup (4 tablespoons) of the stock and cook for approx 30 seconds until paste like.
Add in the cubed butternut squash and remaining stock and stir until combined, ensuring you scrape any bits stuck to the bottom of the pan.
Add the lid, close valve (if pressure cooker is not self sealing) and set to cook for 6 minutes high pressure.
Once it has finished cooking time, open valve to quick release the pressure.
Remove lid, set pressure cooker to saute mode. Roughly squash a few pieces of the squash to thicken sauce and stir in the coconut milk until creamy.
Add the spinach and stir until wilted.
Taste and season with salt and black pepper.
Serve and enjoy!!

Notes

Please see below for full nutritional info and additional details about recipe:

Calories - scroll down to nutritional info box
WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
Dairy Free Friendly
Gluten Free Friendly - use a gluten free stock
❄️ Freezer Friendly - - see storing, freezing and reheating section.

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Nutrition Information

Yield

Serving Size

1 SERVING
Amount Per Serving Calories 213Total Fat 14gSaturated Fat 11gUnsaturated Fat 3gSodium 192mgCarbohydrates 23gFiber 7gSugar 4gProtein 4g

Nutritional information and values etc are 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. It is always advised that you calculate by the ingredients you use.