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–+ servings

Creamy Butternut Squash Soup

220kcal
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Prep 15 minutes
Cook 30 minutes
Total 45 minutes
A rich and creamy butternut squash soup, perfect for chilly days. This soup is packed with flavor and nutrients, making it a comforting and healthy choice.
Servings 4 servings
Course Appetizer, Soup
Cuisine American, Vegetarian

Ingredients

For the Soup Base
  • 1 medium butternut squash peeled, seeded, and cubed
  • 1 medium yellow onion diced
  • 2 cloves garlic minced
  • 1 medium carrot diced
  • 1 stalk celery diced
  • 4 cups vegetable broth low-sodium recommended
  • 1 teaspoon ground cumin for warmth
  • 1 teaspoon ground cinnamon adds sweetness
  • 1 teaspoon salt to taste
  • ½ teaspoon black pepper freshly ground
For the Creaminess
  • 1 cup coconut milk full-fat for creaminess
  • 1 tablespoon olive oil for sautéing
For Garnish
  • 2 tablespoons pumpkin seeds toasted
  • 1 tablespoon fresh parsley chopped

Method

Prepare the Vegetables
  1. Begin by peeling, seeding, and cubing the butternut squash. This can be tricky; use a sharp knife and be careful to cut away from your body.
  2. Dice the onion, carrot, and celery. Mince the garlic. This will help the vegetables cook evenly and quickly.
Sauté the Base
  1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery. Sauté for about 5-7 minutes until the vegetables are soft and the onion is translucent.
  2. Add the minced garlic, cumin, cinnamon, salt, and black pepper. Cook for an additional 1-2 minutes until fragrant.
Cook the Squash
  1. Add the cubed butternut squash and vegetable broth to the pot. Bring to a boil, then reduce the heat to low. Cover and simmer for about 20 minutes, or until the squash is tender.
Blend the Soup
  1. Using an immersion blender, blend the soup until smooth. If using a regular blender, let the soup cool slightly before blending in batches to avoid splattering.
  2. Stir in the coconut milk for added creaminess. Adjust seasoning if necessary.
Serve
  1. Ladle the soup into bowls and garnish with toasted pumpkin seeds and chopped parsley. Serve warm.

Nutrition

Serving1bowlCalories220kcalCarbohydrates30gProtein3gFat10gSaturated Fat8gPolyunsaturated Fat0.5gMonounsaturated Fat2gSodium400mgPotassium600mgFiber5gSugar6gVitamin A18000IUVitamin C30mgCalcium40mgIron1.5mg

Notes

This soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months. Reheat gently on the stove before serving.

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