2 Butternut Squash Soup Recipes: Tasty, Filling and Very Healthy

How to make butternut squash soupHere are two rich and nutritious butternut squash soup recipes to warm you up for lunch or dinner. They both taste great, yet are full of healthy ingredients that do your body good.

The first butternut soup is made with turmeric and garlic and is the best tasting way I’ve found to get more cancer protective broccoli into your diet.

The second is a very healthy soup recipe that combines butternut squash with Thai curry for an amazing spicy flavor.

These are my two favorite soup recipes. Everyone I’ve ever made them for has loved them and I hope you do too.

A Super Healthy Butternut Squash Soup

This butternut soup recipe combines antioxidant rich squash with extremely healthy broccoli and its anti-cancer compounds.

It also has bell pepper for its high vitamin C, coconut oil and coconut milk for their important medium chain fatty acids and turmeric and garlic for even more powerful antioxidants.

It would be hard to make up a butternut squash soup that tastes as great as this does while still being so incredibly good for your health.

There is quite a bit of broccoli in this soup, but you’ll find it blends in really well with the other ingredients. Even if you don’t usually like it by itself, this is a great way to get one of the healthiest vegetables out there into your diet.

You’ll need a blender to make up both these butternut squash soup recipes. There’s no good way to do them without one.

If you don’t have a blender it’s definitely worth getting one for the sheer variety of healthy recipes they allow you to make. Cheap blenders don’t last though so it’s well worth getting something good, like this Hemisphere blender I use in my kitchen.

Ingredients for 4 

  • 1 medium-sized butternut squash.
  • 1 head of organic broccoli.
  • 1 bell pepper (use orange or red if you can as they are said to contain more antioxidants than the green ones).
  • 1 teaspoon of virgin organic coconut oil.
  • 2 medium onions.
  • A tablespoon of traditional fermented soy sauce.
  • 1 to 3 cloves of crushed or finely chopped garlic (depending on how much you like that garlic taste).
  • Cracked pepper.

How to Make Butternut Squash Soup

  1. First steam your squash as described in How to Cook Butternut Squash the Healthiest Way.
  2. Wash and cut off the broccoli florets. After five minutes of steaming the squash strips, add them to your steamer.
  3. Cut away the top of the bell pepper and pull out the stem and remove the seeds. Cut it in half and add it to the steamer, facing up, for the last two minutes. Total steaming time is around twelve minutes, starting with the pumpkin and followed by the broccoli at around five minutes in and then the bell pepper at ten minutes.
  4. As the veggies are being steamed, chop up the onion and gently fry it in the coconut oil in a pan with a lid on for a couple of minutes, stirring occasionally.
  5. Next throw in the garlic and turmeric to the lightly frying onions. Stir them in and then add the coconut milk, fermented soy sauce and cracked pepper.
  6. Mix the coconut milk and other ingredients until they just start to bubble and then turn the heat off.
  7. Once the vegetables are steamed, carefully transfer the butternut squash, bell pepper and broccoli straight into your blender. Also pour the onion and coconut milk mixture into the blender over the top of the steamed vegetables.
  8. Add half a cup of the hot water the veggies steamed in into your blender, or a full cup if you don’t like your butternut soup too thick. Put the lid on and blend it all up on high until the consistency looks good to you.
  9. Your butternut squash soup will still be hot and is ready to eat poured into serving bowls straight from the blender. You’ll find it quite filling too so don’t put too much soup in your bowl the first time you make it.

For something spicier with similar health benefits try the next recipe for butternut soup made with Thai yellow curry.

Thai Butternut Squash Soup Recipe

Butternut curry soupHere is a spicy butternut squash soup with curry to warm you up over the colder months. It’s based on combining a traditional Thai recipe for yellow curry with the richness of coconut milk and butternut squash for a great tasting soup full of nutrition.

Here’s what you’ll need to make it up for yourself.

Ingredients for 4

  • 1 large butternut squash.
  • 2 bell peppers (preferably an orange and red bell pepper as these contain more antioxidant carotenoids).
  • 6 spring onions.
  • 1 tablespoon of traditional Thai fermented fish sauce.
  • 1-2 teaspoons of fresh lime juice.

Spicy Thai Curry Ingredients

  • 1-3 dried red chilies (soak these in water for 10 minutes before pounding up in a mortar and pestle).
  • 1 tablespoon of chopped shallots.
  • 1 tablespoon of chopped lemongrass.
  • 2-3 cloves of crushed garlic.
  • 2 teaspoons of chopped ginger.
  • 1 teaspoon of yellow curry powder.
  • 1/4 teaspoon of roasted coriander seeds.
  • 1/4 teaspoon of roasted cumin seeds.

How to Make Thai Yellow Curry Paste

To make a yellow curry paste that you can use for many different recipes, start by chopping up the soaked chilies into a large mortar. Pound them up with a pestle until they start to become a paste.

Add all the rest of the ingredients to the mortar and twist and pound with the pestle until they are all mixed up into a paste-like consistency. This can be a bit of a workout for your wrist and take a few minutes.

If you’re in a rush, then a pre-made traditional yellow curry paste can be a good option. That said, the taste difference with a yellow curry paste made from fresh ingredients is really worth trying at least once.

Thai Butternut Squash Soup Method

  1. Start off by steaming  your squash in a steamer saucepan in strips as described in How to Cook Butternut Squash.
  2. After ten minutes of steaming, add the bell pepper with the seeds removed and cut in half. Steam them both for a further two minutes.
  3. Chop up the spring onions and lightly fry them on a low heat in the coconut oil in a pan, stirring occasionally. Add the Thai yellow curry paste and stir it around for a minute to mix with the spring onions.
  4. Next pour in the coconut milk, lime juice and fish sauce. Stir everything together well and cover until lightly simmering then turn off the heat.
  5. Meanwhile, remove the bell pepper and butternut squash from the steamer straight into your blender. Also add half a cup of the hot water from your steamer saucepan.
  6. Lastly, pour the spicy curry coconut milk mixture directly into your blender, put the lid on and blend it all up on high until it’s smooth. Serve immediately.

It’s a good idea to serve this spicy butternut soup with a couple of wedges of lime for anyone who likes their soup a little less spicy than your own tastes. Just an extra squeeze of fresh lime juice mixed into this soup will really dampen down the heat of the chili if needed.

So there’s my Thai butternut soup. It tastes great and is full of important nutrition. I hope you enjoy it and the super healthy butternut squash soup recipe above as much as I do.

Please leave a comment on what you think if you make it up either of these healthy butternut soup recipes for yourself and share them with your friends.

Photo 1: Nora Kuby / Photo 2: Nora Kuby

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Click Here to Leave a Comment Below 5 comments

I had a butternut squash that needed using so I invited some friends over for dinner and served this soup as a starter. It went down a treat and they’ve since asked me for the recipe (not even realising that it’s actually good for them!). I added a little cayenne pepper to spice it up a bit, but that’s just me!

It is easy to make, and the only difficulty I had was that all my appliances are for one…my steamer and my blender are designed for single person recipes so it was all a bit of a squeeze! Other than that it was great – I’m definitely going to make it again.


    Hi Neda,

    I’m glad the butternut squash recipe was enjoyed. It’s one of my favorites and I sometimes add some minced chili as well.

    All the best,



    Thank You Robyn for bieng the first person to give me the seerct recipe Serpentash Squash. I need your username on webkinz to give you the exclusive item. If you have an email adress please give it to me I know we can become friends. Cassandra


Thank you so much for this wonderful recipe! We live in rural France where eating seasonal foods is still very much the norm, and I had harvested several butternut squash from my potager, so was looking for some ideas for using them. I came across your recipe and have just made this soup for lunch. My other half, who’s always a bit nervous of the results of my ‘healthy cooking’ absolutely loved it! I followed your recipe exactly and was rewarded with this lovely, creamy, flavoursome soup which is also so good for you. Will definately be making plenty of this through the winter!


    Thanks for your positive comments Niky.

    This recipe is one of my favorite soups too and it really is very good for you, despite how good it tastes. Hope you enjoy it again soon.

    All the best,



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