Butternut Squash Soup

During the holiday season, I guess most of us indulged in too much delicious food and yummy desserts. However, most of us are now watching what we eat more and maybe trying to get back on track to a healthy way of eating and living.

We love eating soups in Winter. They are healthy, very comforting, something warm and easy to prepare too. Usually, I make a larger than needed batch, then freeze the leftovers for a later day.

There are various ways to make a butternut squash soup but the recipe below is how we like it best. It is up to you to add any other vegetables to it. Keep in mind that taste will vary depending on what you put in. You may add celery (for a peppery taste) or more carrots (for a sweeter taste). You may also use pumpkin instead of butternut squash and the result will be a less sweeter soup with a superb taste nonetheless.

This soup is great especially on a cold winter day. The ginger and chili peppers warm you up from the inside while the turmeric is a great antioxidant and anti-inflammatory agent.

I like to serve this soup with shelled pumpkin seeds (for additional crunch) and either a dollop of natural yoghurt (or Greek yoghurt) or a splash of pumpkin seed oil. Both the yoghurt and the pumpkin seed oil balance perfectly the sweetness of this soup, while the pumpkin seed oil also emphasises the earthy flavour.

If using the appropriate vegetable stock and yoghurt alternative, this soup is also suitable for vegans.

Ingredients: (Serves 4-6)

  • 2 tbsp coconut oil
  • 1 kg butternut squash
  • 2 medium sized potatoes
  • 1 large carrot
  • 1 large yellow onion
  • 3 garlic cloves
  • a piece of fresh ginger
  • a piece of fresh turmeric / 1 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • chili flakes, to taste (optional)
  • 750ml vegetable stock
  • Salt & pepper, to taste


  1. Roughly chop all the vegetables. Slice the garlic, fresh ginger and turmeric (if you are using the fresh kind).
  2. In a large saucepan, heat the coconut oil. Add the onion and carrot and cook for 5 minutes or until softened. Add in the garlic, ginger, turmeric, cumin, coriander and chili flakes and cook for another 3 minutes.
  3. Add the chopped butternut squash, potatoes and a pinch of coarse sea salt and sauté for 5 minutes. Note: the sea salt will prevent the potatoes from sticking to the bottom of the pan.
  4. Add the vegetable stock and make sure that all vegetables are just covered. Bring to boil and then let it simmer for around 30 minutes or until all vegetables are tender.
  5. Blend all ingredients together until completely smooth. Season with salt and pepper to taste.
  6. Serve with shelled pumpkin seeds and a dash of pumpkin seed oil or a dollop of natural yoghurt.





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