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Butternut Squash Soup

Butternut squash is packed with fiber and high in potassium making it a nutritional powerhouse.

Nutrition (per serving):

  • Calories: 275

  • Total Fat: 8.8g

  • Carbohydrate: 45.1g

  • Protein: 5.6g

Serves: 6


  • 2 medium butternut squash or two bags of frozen chunks (750g bags)

  • 1/2 tsp cinnamon

  • 2 1/2 tbsp olive oil

  • 1 yellow onion, diced

  • 1/2 tsp chili flakes

  • 2 1/2 tbsp fresh grated ginger

  • 3 tsp minced garlic

  • 1/4 tsp nutmeg

  • 1/4 tsp cumin

  • 1/4 tsp paprika

  • 6 cups chicken stock

  • 2 tbsp maple syrup

  • 1 cup coconut milk

  • Himalayan salt & pepper, to taste


  1. Heat the oven to 400F. Line a baking sheet with foil.

  2. Prepare the butternut squash by peeling and cubing or if using frozen, make sure the bags are thawed prior. Toss in 1/2 tbsp olive oil and spread out onto foil.

  3. Sprinkle the cinnamon on the squash and bake 35 minutes.

  4. Remove from oven and let the squash cool while heating 2 tbsp of olive oil in a large pot stove top on medium heat.

  5. Add the onions and cook for 5 minutes. Add in the chili flakes and cook another 2 minutes then add the ginger, garlic and a sprinkle of S&P. Cook another 2 minutes.

  6. Add in the nutmeg, cumin, paprika, butternut squash and chicken stock.

  7. Cook on low heat for another 15 - 20 minutes and then transfer to a blender. You may have to do two batches depending on the size of your blender.

  8. Add in the coconut milk and blend one more time until smooth.

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