Butternut Squash Soup

Name: Butternut Squash Soup
Cuisine: American, World Cuisine
Ingredients: 1 medium butternut squash, peeled, deseeded and diced; 1 large carrot, peeled and chopped; 1 onion, diced; 2 garlic cloves, minced; 960 ml vegetable stock; 1 tsp ground cinnamon; 0.5 tsp ground nutmeg; Salt and pepper, to taste; Olive oil, for roasting and sautéing; 120 ml coconut milk or double cream, optional

4 steps

Transcribed from OneNote. Liquid cup measures converted using 240 ml per US cup.

Updated at: Fri, 23 Oct 2026 19:25:02 GMT

Nutrition balance score

Good

Glycemic Index

Low

Nutrition per recipe

Calories532.4 kcal (27%)

Total Fat16.3 g (23%)

Carbs98.9 g (38%)

Sugars25.7 g (29%)

Protein10.6 g (21%)

Sodium3671.3 mg (184%)

Fiber17.4 g (62%)

% Daily Values based on a 2,000 calorie diet

Ingredients

0 servings

1butternut squash

medium, peeled, deseeded and diced

1carrot

large, peeled and chopped

960mlvegetable stock

1 tspground cinnamon

½ tspground Nutmeg

for roasting and sautéing

120mlcoconut milk

or double cream, optional

Instructions

Step 1

1. Preheat the oven to 200°C. Place the squash, carrot and onion on a baking tray. Drizzle with olive oil, season with salt and pepper and toss to coat. Roast for 30–40 minutes until tender and slightly caramelised.

Step 2

2. In a large saucepan, sauté the minced garlic in a little olive oil until fragrant. Add the roasted vegetables and stock. Bring to a simmer and stir in the cinnamon and nutmeg. Simmer for 10–15 minutes.

Step 3

3. Blend until smooth using a stick blender, or carefully blend in batches. Add the optional coconut milk or cream if desired, and more stock if needed. Adjust the seasoning.

Step 4

4. Serve hot, garnished with nutmeg or a drizzle of coconut milk.