The Best Butternut Squash Soup Ever
I love soup – especially when it’s cold outside. This easy butternut squash soup is one of the easiest ways to ensure that I get enough veggies throughout the winter months (because raw veggies and salads aren’t very appealing in – 20 C weather).
Soup is also a great way to bring in some warmth and comfort to colder days, while also being nutritious and satiating. I know for me personally, I tend to eat more raw veggies in the summer months because they’re a little more accessible and at peak freshness. So what I love about this butternut squash soup is that it’s an easy (and tasty!) way to get a few more nutrient-packed veggies in my day.
As a busy Mom, I also find that making big batches of soup (whether it’s an all-in-one meal soup or a veggie soup) is an easy way to ensure that my family eats a balanced, healthy meal and also provides as easy option on busy nights.
This velvety butternut squash soup is so delicious- you’ll want to make a big batch! We usually pair it with grilled chicken thighs and a salad, but it would be perfect with a panini or grilled cheese sandwich too.
The Best Butternut Squash Soup Ever
Ingredients
- 2 large squash cut in half lengthwise
- 1/2 tsp cinnamon
- 4 tbsp olive oil
- 1 large yellow onion diced
- 1/2 tsp hot chili flakes
- 2 1/2 tbsp grated fresh ginger I keep mind in the freezer so that it’s easier to grate
- 6 cloves garlic minced
- 1/4 tsp each of nutmeg cumin and paprika
- 8 cups chicken stock
- 2 tbsp maple syrup
- 1 cup coconut milk more or less to suit your taste
- salt and pepper to taste
Instructions
- Preheat oven to 400 F
- Place squash halves on a greased large baking sheet. Rub the squash with oil and then Sprinkle squash with cinnamon and baked covered with foil for about 45 minutes to an hour (when you insert a fork, it should be soft.
- In a stockpot, heat oil over medium. Sauté the onions for about 5 minutes. Add the chilli flakes and sauté for another 2-3 minutes. Add ginger, garlic, salt and sauté for another 2 minutes.
- When squash is ready, remove from oven and let cool for 10 minutes or so. Scoop out the squash – it should be very easy to remove from the skin. If not, you didn’t cook it long enough. Add Squash to the stockpot with the sauteed onions and other spices and along with the 8 cups of veggie stock. Simmer for about 15 minutes while stirring every so often to allow flavours to combine and deepen. Add the maple syrup.
- Transfer the soup in a blender or keep the soup in the stock pot and use an immersion (hand) blender and blend until smooth- I wanted mine extra smooth so I blended for at least 5 minutes until it was velvety smooth.
- Add coconut milk and blend for another 10-20 seconds or so.
- Return to the pot and warm again and serve. Test it out and add more spice and salt and pepper if needed.
Notes
Sarah Remmer, RD, is a registered dietitian and mom of three, specializing in family and pediatric nutrition. She’s the founder of Centred Nutrition Collective and has nearly 20 years of experience helping families feel confident about feeding their kids.
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Enjoyed looking through this, very good stuff, thank
you.
Honestly this is the best butternut squash I have ever made.
Thank you
In the ingredients list you say chicken stock then in the directions you say veggie stock. Which one is better?
Hi Becky. You can use either :). Choose low-sodium when possible.
can this be frozen?
You betcha!
How long does it last in the fridge and freezer?
A few days in the fridge, and a few months in the freezer!
When do put the nutmeg, paprika and cumin.
When the soup is in the final stages before simmering.
This was the best butternut squash soup ever it was a hit everyone loved it I will definitely make it again Thank you for sharing your recipe.
Thanks for reading 🙂
Great soup! Just wondering about nutritional values. We are a low carb family…thank you!
Hi Lisa. I don’t calculate the nutritional values of my recipes. I’m not a big fan of calorie counting :). Butternut squash is a great vegetable. For reference, 1 cup of cooked squash contains 1.8 grams of protein, 21.5 grams of carbohydrate, and 6.6 grams of dietary fibre. It’s also an excellent source of vitamin A. Hope this helps 🙂
Do you use the whole 2 cups of coconut milk
I looooove coconut milk, so yes 🙂
Do you use the whole 2 cups of coconut milk and what is considered as a large butternut squash. (they come in so many sizes)
Is the flavor better with the vegetable stock or the chicken stock?
I tend to use the whole 2 cups of coconut milk because I love the flavour. For butternut squash I pick the two average size ones available, but it definitely varies. For stock – it’s your preference, or whatever you have in the pantry 🙂
Hi Sarah.
I made this soup this am. O my goodness. So so good. I also added a few purple sweet potatoes that needed to be used up. And only had smoked paprika. This added a wonderful taste. Thank you for this recipe. I certainly will use it again. You are right. The best
Thanks!
Can I use cut frozen squash and how many cups should I use?
Great idea. I haven’t tried this myself, but I would think you could use equivalent!
Am I able to make this using packaged frozen squash instead of fresh? If so, how many cups would I need?
I’m sure you could! I would use the equivalent, if not more. You may also want to scale back on the liquids to compensate for some of the liquid in the frozen squash. Let me know how it turns out! The flavours and nutrients will all be the same and that’s the best part!
I also added 1 tsp. of Turmeric. The soup was fabulous! Thanks so much!
Truly is the best squash soup ever!!!
It goes great with rice that I cooked separately and added to the soup just before I eat it.
Sandra, thank you SO much for your kind words! I’m so glad you love it as much as my family does :). Truly means a lot!