cildren eat healthy galway
cildren eat healthy galway

A kid-friendly, vegetable soup recipe

Curry Squash Soup

As the weather is getting colder this is a great recipe for a super easy, quick and nutritious soup. Its made all the quicker with a bag of frozen squash thats chopped and peeled already. Likewise frozen onions that are peeled and chopped can also be used- both are available from Tesco.


The coconut milk adds a lovely sweetness to the soup and it can be made as mild as you wish (or a little bit spicy) depending on how much curry you add. 

Soup is great at different times of the day whether its lunch, dinner or even snack time. A substantial soup like this (containing protein with the lentils and carbohydrate with the squash) can be served with a nutritious bread, as a starter or side to a meal, or on its own. This soup like most soups can be made in bulk and frozen for later use.

creamy butternut squash soup2


Here's the recipe:

1/2 large butternut squash, peeled, seeded, cubed (about 500g) or 1 bag of frozen, chopped squash

2 large onions, peeled & diced (about 220 grams of frozen onion)

2 garlic cloves, peeled & minced

½ teasp. of ground chilli (optional)

400ml of coconut milk (1 can)

500ml stock

2 cups of red split lentils

2 tablesp. of mild curry powder (or less if you wish)


  1. Heat some oil in a large saucepan and sauté the onion for 10 minutes
  2. Add the curry powder, garlic and chilli (if using) and cook for 1 more minute
  3. Add in the rest of the ingredients.
  4. Bring to the boil. Then reduce heat and simmer, uncovered for 20 minutes until all the ingredients are cooked and soft.
  5. Using a blender, puree the soup until smooth.  
The above information is general only and does not apply to everyone. If you’re looking for personalised, healthy eating support and advice for your child, why not consider booking a consultation with me? Email me at
Expert help is available in Galway City or by Skype (throughout Ireland)

Why put off what you can start today? 

Don’t wait for a crisis to start making positive changes


colette reynolds

BA (Psych), MSc (Health Psych), PhD (Health Promotion), Member of AHPI, BTEC (Nutrition & Health Coaching), IINH Certified

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