Creamy Butternut Squash and Coconut Soup: A Smooth & Nourishing Dairy-Free Comfort

This velvety butternut squash soup is rich, creamy, and naturally sweet, thanks to the combination of roasted squash and coconut milk. Infused with warming spices and a hint of garlic, this vegan and paleo-friendly soup is the perfect cozy comfort meal.

• Total Time: 40 minutes
• Preparation Time: 10 minutes
• Cooking Time: 30 minutes
• Servings: 4

Ingredients

1. 1 medium butternut squash (about 1 kg / 2 lbs), peeled and cubed
2. 1 tbsp olive oil or coconut oil
3. 1 small onion, diced
4. 2 cloves garlic, minced
5. ½ tsp ground cumin
6. ½ tsp ground ginger
7. ¼ tsp ground cinnamon
8. ½ tsp sea salt
9. ¼ tsp black pepper
10. 3 cups (720 ml) vegetable broth
11. 1 cup (240 ml) full-fat coconut milk
12. 1 tbsp fresh lime juice (optional, for brightness)

For Garnish:

• 1 tbsp toasted pumpkin seeds
• Drizzle of coconut milk
• Fresh cilantro or parsley

Optional Additions:

1. ½ tsp turmeric (for anti-inflammatory benefits)
2. ¼ tsp red pepper flakes (for spice)
3. ½ small apple, diced (for extra sweetness)

Substitutions:

• No coconut milk? Use cashew cream or almond milk.
• Extra protein? Blend in ½ cup cooked lentils.
• Sweeter version? Add a roasted carrot or apple.

Step-by-Step Instructions

1. Roast the Butternut Squash:
   • Preheat oven to 200°C (400°F).
   • Toss butternut squash cubes with 1 tbsp oil and spread on a baking sheet.
   • Roast for 20–25 minutes, until tender and slightly caramelized.
2. Sauté the Aromatics:
   • In a large pot, heat 1 tbsp oil over medium heat.
   • Add onion and garlic, sautéing for 3–4 minutes until fragrant.
   • Stir in cumin, ginger, cinnamon, salt, and black pepper, cooking for 1 minute.
3. Blend the Soup:
   • Add the roasted squash and vegetable broth to the pot.
   • Blend using an immersion blender until smooth, or transfer to a blender in batches.
4. Add Coconut Milk & Simmer:
   • Stir in coconut milk and bring to a gentle simmer for 5 minutes.
   • Taste and adjust seasoning, adding lime juice for brightness if desired.
5. Serve & Garnish:
   • Ladle into bowls and garnish with toasted pumpkin seeds, coconut milk drizzle, and fresh herbs.

Nutritional Information (Per Serving)

• Calories: 220
• Protein: 3 g
• Fats: 14 g
• Carbohydrates: 22 g
• Fiber: 5 g
• Sugar: 5 g

Vitamins & Benefits

• Butternut Squash: High in vitamin A and fiber.
• Coconut Milk: Provides healthy fats for energy.
• Ginger & Cumin: Aid digestion and boost immunity.

Did you know? Butternut squash is technically a fruit, as it contains seeds and grows from a flower!

Storage Tips

• Refrigeration: Store in an airtight container for up to 4 days.
• Freezing: Freeze in portions for up to 2 months.
• Reheating: Warm gently on the stove, adding extra broth if needed.

FAQ

❓ Can I make this soup ahead of time?
✔️ Yes! It tastes even better the next day as flavors develop.

❓ What pairs well with this soup?
✔️ Serve with grain-free crackers, roasted veggies, or a green salad.

❓ Can I make this soup spicy?
✔️ Add red pepper flakes or cayenne for a warming kick.