This butternut squash soup is one of those cozy recipes that feels like a warm hug in a bowl.
It’s smooth, creamy, naturally sweet from the squash, with a little spicy kick from fresh ginger and turmeric.
Every spoonful is loaded with flavor and warmth — perfect for chilly days when you just want something comforting.
Why I Love This Recipe
I’ve been making this soup every fall for years. It’s my go-to when I feel a cold coming on or I just want something that tastes like it’s doing my body good. The ginger and turmeric not only taste amazing — they help fight inflammation and boost immunity. And it makes your kitchen smell amazing while it simmers.
- Smooth, silky texture without any cream
- Naturally sweet and savory
- Packs in anti-inflammatory ingredients
- Freezes well for easy future meals
- One pot, easy cleanup
Servings
Serves 4
Total Time
About 45 minutes
What You’ll Need
- 1 medium butternut squash (about 2.5 to 3 lbs), peeled, seeded, and cubed
- 1 medium yellow onion, diced
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground black pepper
- 1 teaspoon salt
- 4 cups vegetable broth
- 1/2 cup full-fat coconut milk (plus more for drizzling on top, optional)
- Juice of 1/2 lemon (about 1 tablespoon)
- Optional garnish: fresh thyme, cracked black pepper, swirl of coconut milk
Ingredient
Pro Tips
- Use pre-cut butternut squash to save time — it works just as well
- Sauté your aromatics (onion, garlic, ginger) low and slow to build deeper flavor
- Use a blender for ultra-smooth soup, or an immersion blender if you don’t mind a more rustic texture
- Add extra broth if you want it thinner — it thickens as it cools
- Stir in a splash of lemon juice at the end — it brightens everything
Tools Required
- Sharp chef’s knife
- Vegetable peeler
- Cutting board
- Large Dutch oven or soup pot
- Wooden spoon
- Blender or immersion blender
- Ladle
- Serving bowls
Substitutions and Variations
- Use sweet potato instead of butternut squash for a slightly different flavor
- Swap coconut milk with heavy cream or cashew cream
- Add a pinch of cayenne for more heat
- Use chicken broth instead of vegetable broth if you’re not vegetarian
- Stir in cooked lentils for extra protein
Make Ahead Tips
- Peel and cube your squash and store in the fridge up to 3 days in advance
- Soup can be made completely ahead — keeps in the fridge for 4 days or freeze for up to 3 months
- Reheat gently on the stove or microwave, stir in extra broth if needed
Recipe & Instructions
Step 1: Sauté the Aromatics
Heat 2 tablespoons of olive oil in a large Dutch oven over medium heat. Add 1 diced yellow onion, 3 minced garlic cloves, and 1 tablespoon grated fresh ginger. Cook for about 5-7 minutes, stirring often, until the onions are soft and starting to turn golden.
Step 2: Add Spices
Sprinkle in 1 teaspoon ground turmeric, 1/2 teaspoon black pepper, and 1 teaspoon salt. Stir constantly for about 1 minute to toast the spices and coat the onions and garlic.
Step 3: Add Squash and Broth
Add the cubed butternut squash (about 6 cups) to the pot and pour in 4 cups of vegetable broth. Stir everything together and bring it to a boil. Once boiling, reduce heat to low, cover, and simmer for 20 minutes or until the squash is fork-tender.
Step 4: Blend the Soup
Turn off the heat. Carefully transfer the soup to a blender and blend until smooth (or use an immersion blender in the pot). Return the soup to the pot if using a regular blender.
Step 5: Stir in Coconut Milk and Lemon Juice
Stir in 1/2 cup full-fat coconut milk and the juice of 1/2 lemon (about 1 tablespoon). Taste and adjust seasoning if needed.
Step 6: Serve and Garnish
Ladle the soup into bowls and top with a swirl of coconut milk, a sprinkle of cracked black pepper, and fresh thyme leaves if you like. Serve hot.
Leftovers and Storage
- Store leftover soup in an airtight container in the fridge for up to 4 days
- Freeze in portions for up to 3 months
- Reheat on the stove over low heat, adding a splash of broth if it thickens too much
- Great for meal prep — the flavor gets better the next day
Macros Information (per serving – makes 4)
- Calories: 250
- Protein: 3g
- Fat: 14g
- Carbs: 30g
- Fiber: 5g
- Sugar: 6g
Why This Recipe Works (Quick Science)
Butternut squash has natural starches that break down into silky smoothness when blended. The ginger and turmeric bring warmth and depth — ginger is full of gingerol (anti-inflammatory), and turmeric has curcumin, which helps reduce inflammation. Coconut milk adds creaminess without dairy and balances the earthiness of the spices. A little acid (lemon juice) at the end sharpens the flavors.
Common Mistakes
- Not cooking the squash long enough: Make sure it’s fork-tender before blending
- Skipping the lemon juice: It really lifts the flavor
- Over-blending while too hot: Let it cool slightly to avoid blender explosions
- Using too much turmeric: A little goes a long way — too much can taste bitter
- Not tasting before serving: Always check for salt and balance
What to Serve With
- Crusty sourdough or garlic bread
- Grilled cheese sandwich
- Roasted chickpeas for topping
- Simple green salad with vinaigrette
- A dollop of Greek yogurt or swirl of crème fraîche
FAQ
Can I use frozen butternut squash?
Yes! It works great and saves time. No need to thaw.
Is this soup spicy?
It’s more warming than spicy. You can add a pinch of cayenne if you like heat.
Can I skip coconut milk?
You can! It’ll be less creamy. Swap with heavy cream or cashew cream if you prefer.
Can I make this in a slow cooker?
Yes, just sauté aromatics first, then cook on low for 6–8 hours and blend.
Is this vegan?
Yes, it’s 100% vegan and gluten-free too.