Creamy butternut squash soup with coconut
Butternut squash and carrots roasted until caramelised, then blended with garlic, fresh ginger and coconut milk into a smooth, velvety bowl with a warm hint of nutmeg. Crunchy toasted pumpkin seeds go on top. It tastes like cream and has none in it.
- Time
- 80 min (20 prep + 60 cook)
- Servings
- 6
- Per serving
- 224 kcal
- Protein
- 7 g
Ingredients
- 2 1/2 lb peeled cubes butternut squash, from about one large squash
- 3 medium carrots, in chunks
- 1 large onion, in wedges
- 1 tbsp olive oil
- 1 1/4 tsp salt
- 4 cloves garlic, left whole, in their skins
- 4 cups low-sodium chicken broth
- 1 tbsp ginger, peeled, grated
- 1/4 tsp nutmeg
- 1/2 tsp black pepper
- 1 cup light coconut milk
- 1/3 cup raw pumpkin seeds (pepitas), toasted in a dry pan
Steps
- Heat the oven to 400°F. Toss the squash, carrots, onion and garlic with the oil and salt on two lined trays and roast 35–40 minutes, turning once, until soft and browned at the edges.
- Squeeze the garlic out of its skins into a large pot. Add the roasted vegetables, broth, ginger, nutmeg and pepper and simmer for 10 minutes.
- Take the pot off the heat, add the coconut milk and blend until completely smooth with a stick blender or, carefully and in batches, in a blender. Taste for salt and thin with a little water if you like.
- Serve topped with the toasted pumpkin seeds. The soup keeps 4 days in the fridge and freezes for 3 months; keep the seeds apart so they stay crisp.
Good to know
Can I make it richer?
Yes, use full-fat canned coconut milk for a thicker, more coconutty soup, at about 63 instead of 75.
Can I skip the roasting?
You can simmer the raw vegetables in the broth for 25 minutes instead. It is quicker and paler; roasting is what gives the soup its depth.
Per
- Calories
- 54
- Protein
- (12%)
- 2 g
- Fat
- (35%)
- 2 g
- Carbohydrates
- (54%)
- 8 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 221 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1346 kcal goes into the pot and 2885 g of ingredients comes out as about 2505 g of food: 54 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.