Healthy Butternut Squash Soup

Overhead view of butternut squash in a bowl with pumpkin seeds, cinnamon, and coconut milk drizzled on top.

5 from 1 vote

Healthy Butternut Squash Soup

Prepare this classic butternut squash soup recipe in less than 30 minutes for a nutritious, vegetarian comfort food meal!

Prep Time10

Cook Time30

Total Time40

Course: Main Course, Side Dish

Cuisine: American

Keyword: butternut squash soup, butternut squash soup recipe, butternut squash soup with sage, classic butternut squash soup, creamy butternut squash soup

Servings: servings

Calories: 178kcal

Equipment

1 Dutch Oven (or Large Pot)

1 Blender (or Food Processor)

Ingredients

2 tablespoon olive oil
1 white onion small, diced
1 shallot diced
4 cloves garlic
1 butternut squash peeled and cubed
1 tablespoon ginger grated
2 tablespoon honey
1 teaspoon sage
½ teaspoon cinnamon
⅛ teaspoon nutmeg
½ teaspoon sea salt
¼ teaspoon black pepper
15 oz can coconut milk
2 cups broth

Toppings (optional)

cinnamon
pumpkin seeds
Extra coconut milk drizzle

Get Recipe Ingredients

Instructions

Heat the olive oil in a dutch oven or pot over medium heat. Once the oil begins to shimmer, add the onion, shallot and garlic and cook until fragrant.
2 tablespoon olive oil, 1 shallot, 4 cloves garlic, 1 white onion
Add the butternut squash cubes to the pot and stir to combine.
1 butternut squash
Add the ginger, honey, sage, cinnamon, nutmeg, sea salt, and black pepper to the pot and gently toss into the squash.
1 tablespoon ginger, 2 tablespoon honey, 1 teaspoon sage, ½ teaspoon cinnamon, ½ teaspoon sea salt, ¼ teaspoon black pepper, ⅛ teaspoon nutmeg
Pour the coconut milk and broth into the pot to cover the squash. Place the lid on top and allow the mixture to simmer for 20 minutes until soft.
15 oz can coconut milk, 2 cups broth
Transfer the mixture to a blender or food processor (or use an immersion blender) and blend well until smooth and creamy. Work in batches if needed. Pour the pureed butternut squash back into the pot and bring back to a simmer.
Serve while warm in soup bowls and garnish with a drizzle of honey and pumpkin seeds if desired.
cinnamon, pumpkin seeds, Extra coconut milk drizzle

Notes

Storage : Allow the creamy butternut squash soup to cool down before storing it in an airtight container. It will keep for up to a week in the fridge or 3 months in the freezer.

Nutrition