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Curried Butternut Squash Dip

YIELD 3 1/2 cups


ACTIVE TIME 45 minutes

TOTAL TIME 4 hours (including 2 hours chilling time)

This healthy squash dip recipe, spiced with curry and made creamy with the addition of coconut milk, is a delicious alternative to hummus. You can also use other types of winter squash, pumpkin or sweet potatoes in place of the butternut squash in this dip. Serve with crisp raw vegetables or toasted pitas for dipping.


  • 1 2-pound butternut squash
  • 1 teaspoon extra-virgin olive oil
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1¼ cups “lite” coconut milk
  • 1 tablespoon finely chopped fresh ginger
  • 1 cup pepitas, toasted, plus more for garnish
  • Zest of 1 lime
  • ¼ cup lime juice
  • 1½ teaspoons salt
  • 3 tablespoons chopped fresh cilantro


  1. Preheat oven to 375°F.
  2. Cut squash in half and remove seeds. Brush with oil and place cut-side down in a baking pan. Roast until tender, about 45 minutes. Let stand until cool enough to handle, then scoop the squash out of the skin.
  3. Meanwhile, place curry powder and cumin in a small saucepan over medium-low heat; stir until fragrant, 2 to 4 minutes. Add coconut milk and ginger; bring to a boil over high heat. Adjust heat to maintain a simmer and simmer, stirring frequently, until reduced to about 3/4 cup, 13 to 15 minutes.
  4. Process pepitas in a food processor until finely ground. Add the squash, the coconut milk mixture, lime zest, lime juice and salt; process, scraping down the sides once or twice, until smooth. Refrigerate until cold, about 2 hours. Serve sprinkled with cilantro and pepitas, if desired.



  • Cover and refrigerate for up to 3 days; thin with coconut milk or water as needed.


Per serving58 Calories, Total Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Carbohydrates: 8 g, Fiber: 2 g, Total Sugars: 1 g, Added Sugars: 0 g, Protein: 2 g, Sodium: 257 mg, Potassium: 157 mg, Folate: 8 mcg, Calcium: 21 mg

Carbohydrate Servings 1/2

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