Butternut Squash Chowder

Cozy up with a bowl of creamy, flavorful Butternut Squash Chowder—a wholesome, vegan-friendly recipe brimming with fall-inspired ingredients. This hearty dish combines the natural sweetness of butternut squash, carrots, and coconut milk with warm spices like cinnamon and nutmeg for a comforting depth of flavor. A medley of sautéed onions, celery, and russet potato adds savory richness, while a touch of dried thyme brings an herby balance. Blended to silky perfection and finished with a sprinkle of fresh parsley, this one-pot soup is perfect for chilly evenings or as a stunning centerpiece for autumn gatherings. Ready in under an hour, this nutrient-packed chowder is as easy to prepare as it is to savor!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 medium (about 2 pounds) butternut squash
• 2 tablespoons olive oil
• 1 large (diced) yellow onion
• 2 (diced) celery stalks
• 3 (minced) garlic cloves
• 2 medium (peeled and diced) carrots
• 1 medium (peeled and diced) russet potato
• 4 cups vegetable broth
• 1 cup (unsweetened) coconut milk
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoon dried thyme
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoons (adjust to taste) black pepper
• 2 tablespoons (chopped, for garnish) fresh parsley

Directions

Step 1

Peel and seed the butternut squash, then cube it into 1-inch pieces. Set aside.

Step 2

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 3

Add the diced onion and celery to the pot. Sauté for 3–4 minutes, stirring occasionally, until softened.

Step 4

Stir in the minced garlic and cook for 1 additional minute until fragrant.

Step 5

Add the cubed butternut squash, diced carrots, and diced russet potato to the pot. Stir everything to combine.

Step 6

Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer, cover the pot, and cook for 20–25 minutes, or until the vegetables are tender.

Step 7

Using an immersion blender, carefully puree the soup until smooth. If you don't have an immersion blender, transfer the soup in batches to a blender and puree, then return it to the pot.

Step 8

Stir in the coconut milk, ground cinnamon, ground nutmeg, dried thyme, salt, and black pepper. Allow the chowder to simmer for an additional 5 minutes to let the flavors meld together.

Step 9

Taste and adjust seasonings as needed. If the chowder is too thick, add more vegetable broth to reach your desired consistency.

Step 10

Ladle the butternut squash chowder into bowls, garnish with chopped fresh parsley, and serve warm.

Nutrition Facts

Serving size	3065.7 grams (3065.7g)

Amount per serving	% Daily Value*
Calories	1443

Total Fat 39.40g	51%
Saturated Fat 7.10g	36%
Polyunsaturated Fat 5.70g
Cholesterol 0mg	0%
Sodium 5179mg	225%
Total Carbohydrate 258.30g	94%
Dietary Fiber 59.90g	214%
Total Sugars 71.20g
Protein 36.70g	73%

Vitamin D 0IU	0%
Calcium 862mg	66%
Iron 15mg	83%
Potassium 7449mg	158%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.1%

Protein: 9.6%

Carbs: 67.3%