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.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Add the minced garlic and diced carrot to the pot. Cook for another 2-3 minutes, stirring frequently, until the garlic becomes fragrant.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Stir in the coconut milk for added creaminess. Taste and adjust the seasoning as needed.

Step 8

Serve the soup warm, garnished with fresh parsley and pumpkin seeds if desired. Enjoy your Healthy Sort of Delicious Butternut Squash Soup!

Nutrition Facts

Serving size	(2228.5g)

Amount per serving	% Daily Value*
Calories	1214.9

Total Fat 46.5g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 8.9g
Cholesterol 0mg	0%
Sodium 4718.6mg	0%
Total Carbohydrate 188.9g	0%
Dietary Fiber 47.5g	0%
Total Sugars 48.1g
Protein 33.4g	0%

Vitamin D 0IU	0%
Calcium 662.7mg	0%
Iron 15.2mg	0%
Potassium 5103.5mg	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: 32.0%

Protein: 10.2%

Carbs: 57.8%