Butternut Squash soup

9 70 102
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 4
Butternut Squash soup
Health Highlights
Creamy and simple butternut squash soup


2 cup Butternut squash (A medium size butternut)
1 can(s) (15oz) Coconut milk, sweetened
1 cup Vegetable stock/broth (chicken broth can also be used)
1 medium Yellow onion (sliced or diced)
2 tsp Maple syrup, pure
1 tsp Cinnamon
1 tsp Sea Salt
1 dash Black pepper
1 tsp Butter, salted (To cook onion in)


1. Cut squash lengthwise, place open side down on parchment and bake at 350 for 60 mins.

2. Cut onion into slices or dice it (depending on your blender) and saute in butter until golden brown.

3. When squash is cooled, scoop into blender and add the coconut milk and onion; blend well

4. Use a spatula to empty blender into a large saucepan on low-medium heat

5. Add cup of broth, whisk to blend

6. Add maple syrup, cinnamon, salt and pepper. 

7. Add salt and pepper to taste

Serve warm

Advanced Preparation

1 - 3 days prior [optional], Butternut squash 2 cup

The squash can be baked ahead. Once baked, the soup only takes about 10 minutes to make.

Nutrition Facts

Per Portion

Calories 102
Calories from fat 31
Calories from saturated fat 27
Total Fat 3.4 g
Saturated Fat 3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.9 g
Cholesterol 2.6 mg
Sodium 765 mg
Potassium 327 mg
Total Carbohydrate 17.6 g
Dietary Fiber 2.3 g
Sugars 8.7 g
Protein 1.2 g

Dietary servings

Per Portion

Vegetables 1.2

Energy sources


Meal Type(s)