This is a smooth butternut squash soup built on a base of onion, garlic, carrot and celery, seasoned with cumin and nutmeg, and finished with coconut milk or heavy cream. The squash simmers in vegetable broth until tender, then the whole pot is pureed. Cayenne is optional if you want some heat.
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It makes 6 servings of 1 cup each and takes 45 minutes, with 15 minutes of prep and 30 of cooking.
What Goes in the Pot
The card at the bottom has the amounts. Here is what each part does.
- Olive oil (2 tablespoons): for sautéing the vegetables.
- Onion (1 medium), garlic (2 cloves), carrot (1 medium) and celery (1 medium stalk): the base. Cut the onion, carrot and celery into similar-sized pieces so they soften evenly.
- Ground cumin (1 teaspoon), nutmeg (1/2 teaspoon) and cayenne (1/4 teaspoon, optional): the spices. Freshly ground cumin and nutmeg taste noticeably better than the pre-ground kind.
- Butternut squash (1 medium, about 2 pounds): peeled, seeded and cubed. It gives the soup its creaminess and natural sweetness.
- Vegetable broth (4 cups): the liquid that the squash cooks in.
- Coconut milk or heavy cream (1 cup): stirred in after pureeing for a creamy finish.
- Parsley or chives (optional): for color on top.
From Pot to Bowl
Peel and cube the squash and chop the vegetables ahead of time, and measure the spices and coconut milk so they are ready. Heat the oil in a large pot over medium heat and sauté the onion for about 5 minutes, until translucent. Add the garlic, carrot and celery and cook 5 minutes more, until softened.
Stir in the cumin, nutmeg and cayenne and cook for about 1 minute, until fragrant. Add the squash and broth, bring to a boil, then lower the heat and simmer for 20-25 minutes, until the squash is tender.
Take the pot off the heat and puree with an immersion blender until smooth. Without one, move the soup to a standard blender in batches, which keeps it from spilling. Return it to the pot, stir in the coconut milk or cream, and warm it over low heat. Season with salt and pepper, taste as you go, and serve hot.
For a deeper flavor, roast the squash in the oven at 400°F for 25-30 minutes before adding it to the pot.
Ways to Change It
- Roasted garlic: roast a few cloves alongside the squash for a sweeter, deeper flavor.
- Ginger or turmeric: add about a teaspoon of the fresh root to the pot.
- Lighter version: use unsweetened almond milk in place of the coconut milk.
- Heartier: stir in cooked quinoa or lentils before serving.
- More heat: extra cayenne, a dash of hot sauce, diced jalapeños or red pepper flakes.
- Toppings: crispy bacon bits or toasted pumpkin seeds add crunch against the smooth soup.
What to Serve with It
- A side salad of mixed greens, cherry tomatoes and cucumbers with a lemon vinaigrette.
- Bread or almond flour crackers for dipping.
- Chamomile or peppermint tea, or sparkling water with lemon.
Nutrition per Serving
One cup has about 180 calories, 9 grams of fat (7 grams saturated), 18 grams of carbohydrates, 3 grams of fiber, 4 grams of sugar and 3 grams of protein.
FAQ
Can I freeze it?
Yes. Cool it completely, then put it in airtight containers or freezer bags. It keeps for up to 3 months. Thaw it in the refrigerator overnight and reheat on the stovetop.
How long does it keep in the refrigerator?
About 4 days in an airtight container. Stir it and reheat on the stovetop, adding a splash of coconut milk or broth to bring back the creamy texture.
What can replace the coconut milk?
Heavy cream or unsweetened almond milk. Both keep the soup creamy.
Can I make it spicier?
Add more cayenne or a dash of hot sauce while it cooks, or finish with diced jalapeños or red pepper flakes.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Creamy Butternut Squash Soup: Warm Up with This Recipe!
Ingredients
Instructions
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for an additional 5 minutes until the vegetables are softened.
Add the ground cumin, nutmeg, and cayenne pepper (if using) to the pot, stirring well to combine. Cook for 1 minute until fragrant.
Add the cubed butternut squash and vegetable broth to the pot. Bring to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the squash is tender.
Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, you can carefully transfer the soup in batches to a blender and blend until smooth.
Return the pureed soup to the pot, stir in the coconut milk (or heavy cream), and heat over low until warmed through. Season with salt and pepper to taste.
Serve hot, garnished with fresh parsley or chives if desired.
Notes
For added flavor, roast the butternut squash in the oven at 400°F for 25-30 minutes before adding it to the soup.
To make it a heartier meal, add cooked quinoa or lentils to the soup before serving.
Nutrition
| Serving Size | 1 cup |
|---|---|
| Calories | 180 calories |
| Sugar Content | 4g |
| Sodium Content | varies |
| Fat Content | 9g |
| Saturated Fat Content | 7g |
| Unsaturated Fat Content | 2g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 18g |
| Fiber Content | 3g |
| Protein Content | 3g |
| Cholesterol Content | 0mg |