Quick Butternut Squash Soup

Warm, comforting, and ready in just 35 minutes, this Quick Butternut Squash Soup is the ultimate cozy recipe for busy weeknights. Featuring the natural sweetness of butternut squash, paired with creamy coconut milk and hints of cinnamon and nutmeg, this soup delivers a velvety texture and rich, autumnal flavor in every spoonful. Made with simple ingredients like vegetable broth, fresh onion, and garlic, it’s a wholesome, plant-based soup that’s as nutritious as it is delicious. Garnished with crunchy pumpkin seeds and vibrant parsley, this vibrant bowl is perfect for cozy dinners or holiday starters. Plus, it’s easy to make with an immersion blender and ideal for meal prep, offering a healthy, dairy-free option for all to enjoy.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 medium-sized (about 2 lbs) butternut squash
• 1 medium-sized yellow onion
• 2 garlic cloves
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 1 cup coconut milk
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 2 tablespoons pumpkin seeds (optional, for garnish)
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Peel the butternut squash, remove the seeds, and chop it into small cubes (about 1 inch).

Step 2

Peel and finely dice the onion. Mince the garlic cloves.

Step 3

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 2-3 minutes until softened and translucent.

Step 4

Add the minced garlic to the pot and sauté for an additional 1 minute, stirring frequently to avoid burning.

Step 5

Add the cubed butternut squash to the pot and stir to coat in the onion and garlic mixture. Cook for 2-3 minutes to begin softening the squash.

Step 6

Pour in the vegetable broth, ensuring the squash is fully submerged. Bring the mixture to a boil, then reduce the heat to medium-low and simmer for about 15 minutes, or until the squash is fork-tender.

Step 7

Remove the pot from the heat and allow it to cool slightly. Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, you can carefully transfer the soup in batches to a countertop blender and puree until smooth.

Step 8

Once blended, return the soup to the pot (if necessary) and stir in the coconut milk, ground cinnamon, nutmeg, salt, and black pepper. Taste and adjust seasonings as needed.

Step 9

Reheat the soup over low heat if it has cooled too much. Serve hot, garnished with pumpkin seeds and fresh parsley if desired.

Nutrition Facts

Serving size	2255.2 grams (2255.2g)

Amount per serving	% Daily Value*
Calories	1216

Total Fat 46.10g	59%
Saturated Fat 8.00g	40%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4682mg	204%
Total Carbohydrate 191.80g	70%
Dietary Fiber 44.60g	159%
Total Sugars 53.60g
Protein 31.20g	62%

Vitamin D 0IU	0%
Calcium 582mg	45%
Iron 13mg	69%
Potassium 4834mg	103%

*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: 31.7%

Protein: 9.5%

Carbs: 58.7%