At this time of year I am in constant need of a good warm up! To battle the cold, rainy weather, I’ve been living off of soups. This butternut squash soup is so simple and easy to make. The addition of coconut milk makes it super creamy. Squash is one of my favorite foods for it’s flavor, plus it’s incredibly healing. Here are just a few benefits of this tasty fruit (yeah, you heard me, it’s actually classified as a fruit):

  • It promotes regularity – One cup of butternut squash contains almost 7 grams of fiber, which can help prevent constipation and maintain a healthy digestive tract.
  • It can improve eyesight – Butternut squash is a great source of beta carotene, the precursor of Vitamin A which is known to protect your vision.
  • Protects your skin and bones – Butternut squash contains nearly half of your daily dose of vitamin C, which has been linked to healthier skin. Vitamin C also takes part in the production of collagen, which is important for building bone mass. Other minerals found in squash, such as iron, folate, and zinc, all contribute to bone health and protect against osteoporosis.
  • Prevents high blood pressure – One cup serving of butternut squash contains almost 500 mg of potassium (more than a banana!), which can help decrease your blood pressure.  Keeping your blood pressure in a healthy range can help you steer clear of serious health issues like heart disease and stroke.


·  2 medium-sized squashes

·  1 large onion, chopped

·  3 medium cloves of garlic, chopped

·  1 Tbsp chopped fresh ginger

·  1 Tbsp curry powder

·  Approx.  2 cups of vegetable broth

·  1 1/2 can of coconut milk (approx 600 ml)

·  Salt & pepper to taste


  1. Chop onion and garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
  2. Preheat oven to 350F degrees. Place butternut squash into a baking dish, drizzle with heated coconut oil, salt and 2 cloves of pressed garlic. Bake until squash is fork tender (about 45 mins).
  3. Saute onion in coconut oil for about 5 minutes, stirring frequently, until translucent.
  4. Add the rest of the garlic and ginger, and continue to sauté for another minute. Add turmeric and curry powder, and mix well.
  5. After squash and onion mixture has cooled, peel the squash and place in blender with broth, and 1 1/2 can of coconut milk.
  6. Make sure you blend in batches filling blender only half full. Start on low speed. Blend until smooth, about 1 minute. Thin with as much broth as desired (I prefer my soup on the thick side).
  7. Reheat the soup before eating and season with salt and pepper. Garnish with your favourite herbs and drizzle with any leftover coconut milk.

Note: leftover soup will thicken quite a bit, so thin as needed with water or broth.


Daniel is a Digital Marketing and Content Strategist at SPUD. He graduated from UBC with a degree in English and International Relations with a focus on environmental topics. A wordsmith by day and a bookman by night, he's a self-proclaimed gastronomic snob, a buck-a-shuck addict, a sub-par skier, and a devoted kingsguard of the oxford comma. He also frequents the dog park with a schnauzer named Duke. | Instagram: @dannnyellow

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