This Butternut Squash Coconut & Ginger Soup with carlin peas is a vibrant, nourishing dish that works really well now the weather is chillier.

It’s also super simple to make. The base of leek, carrots, garlic and fresh ginger is sautéed before simmering with butternut squash, turmeric and coconut milk. 

Carlin peas provide plant-based protein and a lovely, earthy flavour, while kale and coriander finish the broth with colour and an extra hit of nutrition.

What are carlin peas?

Carlin peas are an English variety of small, dark brown peas with a naturally earthy, nutty flavour. 

I like them in soups like this because they hold their shape beautifully once cooked. Their colour also looks fantastic against the yellow of the turmeric in the broth. 

They have a similar protein and fibre content to chickpeas but have a much deeper, earthier taste.

If you can’t find them, chickpeas or black beans make a great substitution. 

Nutrition highlights:

Onion / Leek
A source of prebiotic fibres (especially in leeks) that help support a healthy gut microbiome.

Carrots
Rich in beta-carotene, which the body converts to vitamin A. Great for immune and eye health.

Garlic
Contains sulphur compounds shown to support immunity.

Ginger
Naturally anti-inflammatory and soothing for the digestive system.

Butternut squash
Packed with beta-carotene, vitamin C and fibre, helping support stable energy and healthy digestion.

Turmeric
Contains curcumin, a compound with anti-inflammatory and antioxidant properties.

Coconut milk
Adds creaminess while providing medium-chain triglycerides (MCTs), which are easily used for energy.

Carlin peas
You might not know these, but they are a traditional British pulse high in plant-based protein and fibre. If you don’t have them they can easily be subbed for chickpeas or lentils (or any other bean).

Kale
A nutrient-dense leafy green rich in vitamins K, C and A, plus antioxidants.

Storage and Shelf Life

This Butternut Squash Coconut & Ginger Soup can be stored in the fridge for up to 3 days.

• Store in an airtight container and cool fully before refrigerating.
• The soup can also be frozen for up to about 3 months. 

Recipe Tips:

Boost or swap the veg: Add mushrooms, peppers or courgette for extra texture and variety.
Add heat: Increase the chilli flakes or add a fresh red chilli for extra warmth.
Make ahead: the flavours actually deepen overnight, making this ideal for batch cooking.
Protein swap: If you can’t find Carlin peas, use chickpeas or lentils (or any beans).

Butternut Squash, Coconut & Ginger Soup

Helen Ridgeway Helen Ridgeway

This Butternut Squash Coconut & Ginger Soup is packed with nutrition. With garlic, ginger and turmeric plus carlin peas and plenty of veg, it’s the perfect nourishing bowl for easy midweek meals or weekend lunches.

5 from 4 votes

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Appetizer, main, Soup

Servings 4

Calories 431 kcal

Ingredients

 

• 1 onion or leek
• 2 medium carrots
• 3 garlic cloves
• Thumb sized piece of ginger (about 30g)
• Medium butternut squash
• 1 tbsp olive or coconut oil
• 2 tsp turmeric
• 1 tsp sea salt
• ½ tsp black pepper
• Pinch of chilli flakes
• 400 ml coconut milk (14oz)
• 500 ml of vegetable stock (2 cups)
• 700 g jar of carlin peas (24oz)
• 2-3 handfuls of kale
• Handful of fresh coriander (cilantro)

Instructions

 

• Finely chop the onion/leek, garlic and carrots. Peel and grate the ginger. Peel and cut the butternut squash into bite-sized cubes. Add 1 tbsp of olive oil to a large pan and sauté the leek, carrots, garlic and ginger for about 5 mins.
• Add the squash, turmeric, chilli and some salt and pepper to the pan. Cook for another minute or so. Add the coconut milk and stock and bring to the boil.
• Turn down the heat and simmer for 15-20 mins until the squash is cooked.
• Remove half the soup and blend until smooth. Add back to the pan. Remove the hard stems from the kale and roughly chop the leaves. Add the Carlin peas and kale to the pan and cook for another minute or two until the peas are warm the kale has wilted slightly. Season to taste.
• Serve with some fresh coriander.

Notes

• If you can’t find Carlin peas, use chickpeas or lentils (or any beans).
• This can be stored in the fridge for 3-4 days and freezes well too.
• If preferred, you can use half fat coconut milk. 

Nutrition

Calories: 431kcalCarbohydrates: 46.5gProtein: 16.5gFat: 22.2gSaturated Fat: 16.7gFiber: 8.6g

Keyword butternut squash, carlin peas, squash soup

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