Heart-Healthy Butternut Squash Soup
Warm, nourishing, and packed with vibrant flavors, this Heart-Healthy Butternut Squash Soup is the perfect balance of taste and wellness. Made with creamy butternut squash, nutrient-rich carrots, and aromatic spices like cumin, coriander, and turmeric, this soup delivers a comforting bowl that's as good for your heart as it is for your taste buds. A splash of unsweetened coconut milk adds a velvety texture, while fresh lime juice and cilantro brighten each spoonful. With low-sodium vegetable broth and olive oil keeping it light, this wholesome soup is an ideal choice for anyone seeking a healthy and satisfying meal. Ready in under an hour, it’s perfect for busy weeknights or as a make-ahead option—serve it piping hot and enjoy the warmth!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 3 minced garlic cloves
- 1 medium, peeled, seeded, and cubed butternut squash
- 2 large, peeled and chopped carrot
- 4 cups low-sodium vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 1 bay leaf
- 0.25 teaspoon freshly ground black pepper
- 0.5 cup unsweetened coconut milk
- 2 tablespoons, chopped fresh cilantro
- 1 medium, juiced lime
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and garlic. Sauté for about 5 minutes, until the onion is soft and translucent.
Stir in the butternut squash and carrots. Cook for another 5 minutes, stirring occasionally.
Pour in the low-sodium vegetable broth and add the ground cumin, ground coriander, ground turmeric, bay leaf, and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for 20-25 minutes or until the vegetables are very tender.
Remove the pot from the heat and discard the bay leaf.
Using an immersion blender, blend the soup until smooth. If you don't have an immersion blender, carefully transfer the soup to a blender in batches, then return it to the pot.
Stir in the unsweetened coconut milk and cook for an additional 5 minutes over low heat.
Taste and adjust seasoning if necessary.
Before serving, stir in the lime juice and garnish with fresh cilantro.
Serve hot and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1062 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.9 g | 42% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 738 mg | 32% | |
| Total Carbohydrate | 198.7 g | 72% | |
| Dietary Fiber | 54.7 g | 195% | |
| Total Sugars | 45.1 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 994 mg | 76% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 5590 mg | 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.
