Butternut Squash Soup

Try this healthy butternut squash soup! You can make this recipe with 4 simple ingredients and a few key spices.

The full recipe can be found on ifoodreal.com or you can visit our recipe page to find more of our favorites!

Author: Olena

Butternut Squash Soup

Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner, Lunch, Side, Soup
Keyword: butternut, Squash
Servings: 4


  • 3 lbs butternut squash peeled and cut into 2" cubes (9 cups)
  • 1 large onion coarsely chopped
  • 15 oz coconut milk full fat
  • 1 tbsp Extra virgin olive oil for frying
  • 1/2 tsp curry powder
  • 1/2 tsp thyme dried
  • 1/4 tsp ginger dried
  • 1 tsp Salt
  • ground black pepper to taste


  • Preheat large heavy bottom pot or dutch oven on medium heat and add oil. Add onion and cook for 4 minutes, stirring occasionally.
  • Add curry powder, thyme, ginger and cook for 30 seconds, stirring frequently.
  • Add butternut squash, coconut milk, stock, salt and pepper.
  • Bring to a boil, reduce heat to low-medium, cover and cook for 15 minutes until squash has softened.
  • Using an immersion blender, puree soup until smooth and silky.
  • Serve hot with whole grain toast, a bit of plain yogurt and maybe pumpkin seeds.


Store: Refrigerate in an airtight container for up to 5 days.
Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop covered on low.
  • You can substitute coconut milk with regular or almond milk but do not add it to cook. Instead add 1 cup before pureeing.
    For broth, I use organic vegetable bouillon cubes