Cindy's Butternut Squash Soup

Warm, creamy, and delicately spiced, Cindy’s Butternut Squash Soup is the ultimate comfort food for fall and beyond. This rich and velvety soup combines the natural sweetness of tender butternut squash with the earthiness of carrots and the aromatic kick of garlic, cinnamon, and nutmeg. A splash of unsweetened coconut milk adds a luxurious creaminess, while vegetable broth keeps it light and wholesome. Perfect for cozy weeknight dinners or an elegant starter, this one-pot wonder is both vegan and gluten-free. Serve it piping hot with a sprinkle of fresh thyme and crunchy pumpkin seeds for an eye-catching garnish you’ll want to Instagram. Packed with nutrients and ready in just under an hour, this soup is as flavorful as it is nourishing.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 medium-sized, peeled, seeded, and cubed butternut squash
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 2 medium, peeled and sliced carrots
• 4 cups vegetable broth
• 1 cup (unsweetened) coconut milk
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon black pepper
• 1 teaspoon (optional, for garnish) fresh thyme
• 0.25 cup (optional, for garnish) pumpkin seeds

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic and cook for another 1-2 minutes, being careful not to burn it.

Step 4

Add the butternut squash cubes, sliced carrots, ground cinnamon, and ground nutmeg. Stir well to coat the vegetables with the spices.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Reduce the heat to a simmer and cook for 20-25 minutes, or until the squash and carrots are very soft.

Step 7

Remove the pot from heat and use an immersion blender to blend the soup until smooth. Alternatively, blend the soup in batches in a countertop blender.

Step 8

Stir in the coconut milk, salt, and black pepper. Adjust seasoning to taste.

Step 9

Return the soup to low heat and warm through if needed, but do not boil.

Step 10

Serve hot, garnished with fresh thyme and pumpkin seeds, if desired.

Nutrition Facts

Serving size	(3314.5g)

Amount per serving	% Daily Value*
Calories	1747.7

Total Fat 56.5g	0%
Saturated Fat 9.8g	0%
Polyunsaturated Fat 12.8g
Cholesterol 0mg	0%
Sodium 4812.8mg	0%
Total Carbohydrate 302.7g	0%
Dietary Fiber 78.7g	0%
Total Sugars 78.0g
Protein 47.0g	0%

Vitamin D 0IU	0%
Calcium 1010.9mg	0%
Iron 19.7mg	0%
Potassium 7979.6mg	0%

*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: 26.7%

Protein: 9.9%

Carbs: 63.5%