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  • Writer's pictureMichelle Gelok, RD

Roasted Butternut Squash Soup

Updated: Nov 5, 2019

Nothing says fall like a bowl of creamy butternut squash soup. This is a great recipe for a quick mid-week meal, or make it for the holidays and serve it on Thanksgiving.

Butternut squash is a good source of beta-carotene, a powerful antioxidant, as well as potassium, vitamin C and fibre.

Serves 4.


1 medium butternut squash (about 850 g/2 lb)

3 tablespoons olive oil

1 cup diced onion (about 1 small onion)

4 cloves garlic, crushed

1 tablespoon grated fresh ginger

3 cups vegetable or chicken stock

1/2 teaspoon salt

Pinch chili flakes, optional

1/2 teaspoon dried thyme

1/8 teaspoon cinnamon

1/3 can coconut milk


Preheat oven to 400 F. Line a baking sheet with parchment paper.

Slice the squash in half lengthwise. Using a spoon, scoop out the seeds. Lightly brush the squash with olive oil and then place cut-side down on the baking sheet. Bake for 40-50 minutes, or until the squash is cooked through and starting to brown around the edges. Set aside to cool. Once the squash has cooled, use a spoon to scoop out the roasted squash. Discard the squash skins.

In a large saucepan, heat olive oil over medium-high heat. Add onions, reduce heat to medium and

sauté until onions are soft and beginning to brown, about 8 minutes. Add garlic and ginger and sauté another minute.

Add the roasted squash, vegetable stock, salt, chili flakes, thyme, and cinnamon, stir well. Cover and simmer for 15 minutes.

Use an immersion blender to blend soup until smooth. Add coconut milk and stir to combine.

To serve, drizzle with coconut milk and garnish with toasted coconut flakes and/or pumpkin seeds.

Serves 4.

Per serving: 282 calories, 16 g fat, 6 g saturated fat, 35 g carb, 5 g fibre, 3 g protein, 732 mg sodium

Looking for personalized healthy eating advice? To learn more about Michelle's range of nutrition services, or to book an appointment click here.

All recipes and photos by Michelle Gelok, RD


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