Healthy Sort of Delicious Butternut Squash Soup
Cozy up with a bowl of Healthy Sort of Delicious Butternut Squash Soup, a velvety and nutrient-packed dish that's perfect for chilly days or year-round meal prep. This wholesome recipe combines roasted butternut squash, caramelized onions, and earthy carrots with the creamy richness of coconut milk, all lightly spiced with ground cumin and a hint of cinnamon for a warm, aromatic flavor profile. The broth is irresistibly smooth thanks to a quick blend, and optional toppings like fresh parsley and crunchy pumpkin seeds add a delightful finishing touch. Ready in under an hour, this dairy-free and vegan-friendly soup is a must-try for anyone seeking a healthy, delicious, and satisfying meal.
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Recipe Information
Ingredients
- 1 medium (around 2 pounds) butternut squash
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic
- 1 large, peeled and diced carrot
- 4 cups vegetable broth
- 0.5 cup (use unsweetened) coconut milk
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons (optional, for garnish) chopped fresh parsley
- 2 tablespoons (optional, for garnish) pumpkin seeds
Instructions
Preheat your oven to 400°F (200°C). Cut the butternut squash in half lengthwise and scoop out the seeds. Drizzle 1 tablespoon of olive oil over the flesh of the squash, then place it cut side down on a baking sheet lined with parchment paper. Roast for 25-30 minutes, or until the flesh is tender and easily pierced with a fork.
While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and cook, stirring occasionally, for about 3-4 minutes, or until softened.
Add the minced garlic and diced carrot to the pot. Cook for another 2-3 minutes, stirring frequently, until the garlic becomes fragrant.
Once the butternut squash is done roasting, allow it to cool slightly. Scoop out the flesh using a spoon and add it to the pot with the vegetables.
Pour in the vegetable broth and stir in the ground cumin, ground cinnamon, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 10 minutes to blend the flavors.
Remove the pot from the heat and use an immersion blender to puree the soup until it’s smooth and creamy. Alternatively, you can transfer the soup in batches to a countertop blender. Be careful of hot liquid splashes.
Stir in the coconut milk for added creaminess. Taste and adjust the seasoning as needed.
Serve the soup warm, garnished with fresh parsley and pumpkin seeds if desired. Enjoy your Healthy Sort of Delicious Butternut Squash Soup!
Nutrition Facts
Calories |
300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1075 mg | 47% | |
| Total Carbohydrate | 47.1 g | 17% | |
| Dietary Fiber | 11.6 g | 42% | |
| Total Sugars | 12.2 g | ||
| Protein | 8.3 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1252 mg | 27% | |
*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.
