Creamy Butternut Squash Soup

Ingredients

• 1 mediumbutternut squash
• 1 mediumcarrot
• 1onion
• about 100 gceleriac
• about 4 cmfresh ginger
• 2 stickscelery
• 1lime
• 2 clovesgarlic
• 3allspice berries
• 2bay leaves
• 1 tspHimalayan salt
• 1/4 tspfreshly ground black pepper
• 1 tspturmeric
• 1 tbspcoconut oil
• 200 mlcoconut milk
• as neededwater

Instructions

1. 1

   Roast the squash

   Halve the butternut squash and scoop out the seeds. Put it on a baking tray and roast at 190°C for about 20 minutes, or until tender. You can roast it ahead of time so it has time to cool before peeling.

2. 2

   Prepare the vegetables

   Chop the carrot, celery and onion, mince the garlic, and grate the ginger.

3. 3

   Cook the aromatics

   Warm the coconut oil in a large pot over medium-high heat. Once it begins to sizzle, add the onion and sauté for about 5 minutes, until slightly golden. Add the turmeric, garlic, half the ginger, bay leaves and allspice berries. Stir and cook for about 1 minute, until fragrant.

4. 4

   Simmer the vegetables

   Add the carrot, celery, salt and pepper, then pour in enough water to just cover the vegetables. Cover the pot and cook for 15–20 minutes.

5. 5

   Add the squash

   Peel the roasted squash and cut it into pieces. Stir it into the soup, then add enough water to cover all the ingredients. Cook over medium heat until all the vegetables are soft.

6. 6

   Blend and finish

   Take the pot off the heat and remove the bay leaves and allspice berries. Blend the soup with a hand blender until smooth. Add the juice of half the lime, the remaining ginger and the coconut milk, then heat just until boiling. Add more lime juice, salt or pepper to taste if desired.

7. 7

   Serve the soup

   Serve with croutons, pumpkin seeds and freshly chopped coriander.

What is butternut squash soup?

Butternut squash soup is a smooth vegetable soup built around the squash’s naturally sweet, mellow flesh. Versions vary widely, and this one uses coconut milk, ginger, turmeric and lime for a creamy finish with a fresh, gently spiced edge.

Roasting the squash separately helps it soften before it joins the pot. The carrot, celery, celeriac and onion add depth without taking the focus away from the squash.

Nutrition and macros by portion

The nutrition label shows one serving as written: 230 calories, 4g protein, 31g carbs, 12g fat.

Most of the carbohydrates come from the squash, carrot, onion and other vegetables; coconut milk and coconut oil contribute most of the fat. The vegetables provide a little protein, but the soup is not especially protein-rich, so serve it with a protein-rich side such as beans or yoghurt if that suits your meal.

Why roast the squash first?

Roasted squash is easier to peel and cut once it is tender enough to handle. The recipe uses a short roast, so check for softness before moving on; if it is still firm, give it more time in the oven.

You can roast the squash ahead, as the method suggests, then add it to the simmered vegetables when ready.

Build flavour in the pot

Golden onion: give it about 5 minutes in the coconut oil to soften and take on a little colour before adding the spices.

Spices and aromatics: stir the turmeric, garlic, ginger, bay leaves and allspice for about 1 minute. Keep them moving so the garlic does not catch.

How to get a smooth texture

Tender vegetables: cook the carrot, celery and other vegetables until easily pierced before blending. The later simmer should finish softening the squash and any firmer pieces.

Water level: add just enough to cover the vegetables at each stage. A little less liquid gives a thicker soup; add more after blending if you prefer it looser.

When to add the coconut milk and lime

Coconut milk: stir it in after blending to give the soup a creamy texture. Heat the finished soup just until it boils, as directed.

Lime and ginger: adding these near the end preserves their lively flavour. Start with the juice of half a lime, then taste and adjust.

What to serve with it

The recipe suggests croutons, pumpkin seeds and freshly chopped coriander. Their contrasting crunch and freshness work well against the smooth soup.

For a more substantial meal, serve it with bread or a sandwich. Keep toppings separate until serving so they stay crisp.

Recipe notes & tips

• Roast the squash ahead of time to make the cooking process easier.
• Let the roasted squash cool enough to handle before peeling it.
• Keep the garlic and spices moving as they cook so they do not burn.
• Remove every bay leaf and allspice berry before blending.
• Blend in batches if your hand blender does not reach all the soup evenly.
• Taste for lime, salt and pepper after adding the coconut milk.

Variations

• Extra ginger: add more grated ginger at the end for a sharper, warmer flavour.
• More lime: squeeze in additional lime juice just before serving for extra freshness.
• Crisp topping: scatter pumpkin seeds over each bowl for crunch.
• Smoother finish: blend the soup thoroughly and add water a little at a time to adjust its consistency.
• Herb change: use another fresh herb in place of the coriander if preferred.

Common mistakes to avoid

• Under-roasting the squash: roast it until tender so it is easy to peel and blend.
• Burning the garlic: stir it with the spices for only about 1 minute, keeping it moving.
• Adding too much water: cover the vegetables rather than flooding the pot, then thin the soup after blending if needed.
• Blending with whole spices inside: remove the bay leaves and allspice berries first.
• Overcooking the final soup: after adding coconut milk, heat it just until boiling.
• Adding all the lime at once: start with half a lime’s juice and adjust to taste.

How to store

Cool the soup and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring often, and add a splash of water if it has thickened; avoid boiling it for a prolonged time.

Frequently asked questions