Butternut Squash Coconut Curry


This is a quick and delicious mild-to-medium spicy south Indian stew that is best served over hot white rice.

Prep Time:
10 mins
Cook Time:
25 mins
Total Time:
35 mins
4 cups


  • 2 cups diced butternut squash

  • 1 cup water

  • 1 tablespoon olive oil

  • 1 teaspoon salt

  • ½ teaspoon mustard seeds

  • ½ teaspoon cumin seeds

  • ¼ teaspoon cayenne pepper

  • ¼ teaspoon ground turmeric

  • 1 (15 ounce) can coconut milk

  • 1 (15 ounce) can cannellini beans, drained and rinsed

  • ¼ cup chopped fresh cilantro, or to taste


  1. Combine squash, water, olive oil, salt, mustard seeds, cumin seeds, cayenne pepper, and turmeric in a saucepan; bring to a boil. Reduce heat and simmer, stirring occasionally, until squash is tender, 10 to 15 minutes.

  2. Stir coconut milk and beans into the squash mixture; simmer until flavors blend, about 10 minutes. Serve curry with cilantro on top.

Cook's Note:

Navy beans can be used in place of the cannellini beans, if desired.

Nutrition Facts (per serving)

397 Calories
27g Fat
34g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 397
% Daily Value *
Total Fat 27g 34%
Saturated Fat 21g 104%
Sodium 607mg 26%
Total Carbohydrate 34g 12%
Dietary Fiber 8g 28%
Total Sugars 2g
Protein 11g
Vitamin C 17mg 84%
Calcium 140mg 11%
Iron 8mg 42%
Potassium 992mg 21%

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

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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