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.
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Recipe Information
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)
Instructions
Peel the butternut squash, remove the seeds, and chop it into small cubes (about 1 inch).
Peel and finely dice the onion. Mince the garlic cloves.
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.
Add the minced garlic to the pot and sauté for an additional 1 minute, stirring frequently to avoid burning.
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.
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.
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.
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.
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
Calories |
301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.3 g | 14% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1066 mg | 46% | |
| Total Carbohydrate | 48.0 g | 17% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 13.5 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1223 mg | 26% | |
*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.
