– vegan – gluten free – grain free – oil free – refined sugar free – no added salt –
Herby, savory butternut squash blended with sweet onion and coconut cream for a subtle sweetness. Garnished with roasted squash seeds and coconut milk. So easy and quick to make. Both a STOVE-TOP and in the oven option are included. Both methods turn out equally delicious, just depends on your preference.
A large Pot
A mesh strainer (for seeds)
A lined baking sheet + small pan (for oven method)
See below for a breakdown of nutritional information and substitutions.
Serves 3 bowls soup
Vita Pura Health
Yields 3 bowls soup
Sweet 'n' savory butternut squash soup - quick and easy to make.
20 minPrep Time
20 minCook Time
40 minTotal Time
- 1 large butternut squash
- 1/2 a sweet onion, roughly chopped
- 3/4 cup coconut cream, shaken
- 1/4 cup fresh parsley, roughly chopped
- 1/4 cup fresh basil, roughly chopped
- 2 tsp cinnamon
- 1 tbsp minced garlic
- 1 tsp onion powder
- 1/2 tsp smoked paprika
- 1/4 cup full-fat coconut milk (optional, for garnish)
- 1 tsp extra virgin olive oil
- A large pot
- A blender
- A lined baking sheet + small pan (for oven method)
- A mesh strainer (for the seeds)
- FOR OVEN METHOD: Preheat oven to 425 F. Cut squash in half lengthwise, remove seeds and set aside. Place squash face down on a lined baking sheet. Bake for 40-50 minutes or until the flesh is very soft. Scoop out the flesh and set aside. As the squash is baking, sautee the onion in a little water on medium heat for about 5 minutes or until lightly browned.
- FOR THE STOVE-TOP METHOD: Peel squash and cut into 1-2 inch chunks. Remove the seeds and set aside. In a large pot, add the squash and onion and cover with water. Boil until squash is very soft, about 15-20 minutes. Drain the water.
- Add squash, onion and the rest of the soup ingredients to a blender.* Blend on high-speed until completely combined and creamy. If the soup is still hot, you can pour right into serving bowls. If not, transfer to a pot on medium heat until warm.
- FOR THE SEEDS: Use a mesh strainer to separate any squash flesh from the seeds. In a small pan on medium heat, toss the seeds with the olive oil and sprinkle with more garlic powder, onion powder, salt and paprika. Allow to crisp up for 1-2 minutes before mixing. You may want to cover when seeds start to pop. Seeds are done when browned and crispy.
- Garnish soup with seeds and coconut milk and serve with a side of fresh bread.
*If all the ingredients don't fit into the blender, you may want to work in a couple batches and mix everything in a pot after.
**Cook time is based on the stove-top method.
This recipe makes about 3 bowls of soup.
All substitutions are listed in the following text.
To make this soup, you will need:
- Butternut squash: loaded with vitamins and minerals, just 1 cup (205 g) of butternut squash has 980% of your daily recommended vitamin A, 41% of your daily vitamin C intake, 22% of your daily potassium, 20% of your manganese, 20% of your vitamin B6, 19% of your magnesium, 18% of your vitamin E, 15% of your copper, 15% of your B5, 14% of your B3, 13% of your B1 and 10% of your folate.
- Sweet onion: lacks in nutrient density, but like many vegetables in the allium family, contain sulfur compounds, a chemical already present in our bodies. Aside from leaving your eyes with a burning sensation, the sulfur compounds assist in protein synthesis and the building of cell structures. Although onions are good both cooked and raw, raw onions have higher levels of sulfur compounds. Substitutions: any type of onion will work.
- Coconut cream: made with just coconuts, water and guar gum, coconut cream is a good source of healthy fats and adds a nice creamy texture to food. Substitutions: full-fat coconut milk.
- Fresh parsley: has a strengthening and cleansing effect for the bladder and the kidneys. Its high chlorophyll levels helps to clean the blood and get the lymphatic system moving. Furthermore, half a cup of fresh parsley has 100% of your daily vitamin A, 53% of your vitamin C and 500% of your vitamin K. Eating fresh herbs raw is most effective, which makes them a perfect addition to this tabbouleh. Substitutions: if using dried parsley, use about 1/3 the amount of fresh parsley.
- Fresh basil: like most herbs, basil is loaded with antioxidants, anti-inflammatory and cancer-fighting properties. These types of foods should be very high in the diet, considering inflammation is at the root of most diseases. Just a 1/2 cup of basil has 24% of your daily vitamin A, over 100% of your daily vitamin K and 12% of your daily manganese intake. Substitutions: if using dried basil leaves, use about 1/2 the amount of fresh basil.
- Minced garlic: like other vegetables in the allium family, garlic contains sulfur compounds (sulfites) that assist with protein synthesis and the building of cell structures. Substitutions: 1 tbsp minced garlic is equivalent to about 1 tsp garlic powder.
- Onion powder: contains only trace amounts of vitamins and minerals.
- Smoked paprika: very rich in vitamin A. One teaspoon of paprika has 48% of your daily recommended vitamin A intake, as well as 4% of your vitamin B6, 4% of your vitamin E and 3% of your iron intake.
- Sea salt: a natural alternative to table salt, which is more heavily processed and contains additives.