Heart-Healthy Butternut Squash Soup

Warm, comforting, and meticulously crafted for wellness, this Heart-Healthy Butternut Squash Soup is a nourishing bowl of goodness that’s perfect for any season. Featuring the natural sweetness of tender butternut squash and carrots, this recipe is enhanced with aromatic cumin, coriander, and turmeric for a flavorful, anti-inflammatory boost. Made with heart-smart unsweetened coconut milk and low-sodium vegetable broth, this creamy yet dairy-free soup is as good for your body as it is for your taste buds. Finished with a squeeze of zesty lime and a sprinkle of fresh cilantro, it’s a vibrant, nutrient-rich meal that’s ready in under an hour. Whether you’re looking for a wholesome appetizer or a light main course, this velvety soup is the epitome of comfort made healthy.

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

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

Step 2

Add the chopped onion and garlic. Sauté for about 5 minutes, until the onion is soft and translucent.

Step 3

Stir in the butternut squash and carrots. Cook for another 5 minutes, stirring occasionally.

Step 4

Pour in the low-sodium vegetable broth and add the ground cumin, ground coriander, ground turmeric, bay leaf, and black pepper.

Step 5

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.

Step 6

Remove the pot from the heat and discard the bay leaf.

Step 7

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.

Step 8

Stir in the unsweetened coconut milk and cook for an additional 5 minutes over low heat.

Step 9

Taste and adjust seasoning if necessary.

Step 10

Before serving, stir in the lime juice and garnish with fresh cilantro.

Step 11

Serve hot and enjoy your heart-healthy meal!

Nutrition Facts

Serving size	(2869.5g)

Amount per serving	% Daily Value*
Calories	1062.2

Total Fat 32.9g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 738.2mg	0%
Total Carbohydrate 198.7g	0%
Dietary Fiber 54.7g	0%
Total Sugars 45.1g
Protein 17.7g	0%

Vitamin D 0IU	0%
Calcium 994.0mg	0%
Iron 13.9mg	0%
Potassium 5590.3mg	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: 25.5%

Protein: 6.1%

Carbs: 68.4%