Healthy Butternut Squash Soup

Warm up your soul with this Healthy Butternut Squash Soup, a creamy, dairy-free delight that's both nourishing and bursting with flavor. Perfectly roasted butternut squash forms the velvety base of this vibrant soup, complemented by the sweetness of carrots and the aromatic blend of cinnamon and nutmeg. Coconut milk adds a luscious, plant-based creaminess, while a hint of garlic and onion brings savory depth. With just 15 minutes of prep and no heavy cream, this wholesome recipe is quick, nutritious, and ideal for cozy weeknight dinners or meal prep. Serve it with a sprinkle of fresh parsley and crusty bread, and savor every spoonful of this comforting, gluten-free bowl of goodness!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 large (about 2-3 lbs) Butternut squash
• 2 tablespoons Olive oil
• 1 medium, chopped Yellow onion
• 3 cloves, minced Garlic
• 1 large, chopped Carrot
• 4 cups Vegetable broth
• 1 cup (unsweetened, full-fat) Coconut milk
• 0.5 teaspoons Ground cinnamon
• 0.25 teaspoons Ground nutmeg
• 1 teaspoon (or to taste) Salt
• 0.5 teaspoons (or to taste) Black pepper
• 2 tablespoons, chopped (optional, for garnish) Fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut the butternut squash in half lengthwise and scoop out the seeds. Drizzle the flesh with 1 tablespoon of olive oil and place it cut-side down on a baking sheet lined with parchment paper.

Step 3

Roast the squash in the oven for 25-30 minutes, or until the flesh is tender and easy to pierce with a fork. Remove from the oven and let it cool slightly.

Step 4

While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.

Step 5

Add the chopped onion to the pot and sauté for 5 minutes, or until softened.

Step 6

Stir in the minced garlic and chopped carrot, and cook for another 3 minutes, stirring occasionally.

Step 7

Once the squash is cool enough to handle, scoop the flesh out of the skin and add it to the pot with the sautéed vegetables.

Step 8

Pour in the vegetable broth, then add the ground cinnamon, ground nutmeg, salt, and black pepper. Stir to combine.

Step 9

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 10 minutes to allow the flavors to meld together.

Step 10

Using an immersion blender, blend the soup directly in the pot until smooth. Alternatively, carefully transfer the soup to a countertop blender and process in batches. Return the blended soup to the pot if needed.

Step 11

Stir in the coconut milk and heat the soup gently over low heat for another 2-3 minutes. Adjust seasoning with additional salt and pepper, if desired.

Step 12

Serve the soup warm, garnished with fresh parsley if desired. Pair with crusty bread or a side salad for a complete meal.

Nutrition Facts

Serving size	2545.1 grams (2545.1g)

Amount per serving	% Daily Value*
Calories	1242

Total Fat 38.20g	49%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4734mg	206%
Total Carbohydrate 219.20g	80%
Dietary Fiber 53.10g	190%
Total Sugars 60.50g
Protein 29.70g	59%

Vitamin D 0IU	0%
Calcium 701mg	54%
Iron 13mg	72%
Potassium 5572mg	119%

*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: 25.7%

Protein: 8.9%

Carbs: 65.5%