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Simple Butternut Squash Soup

This butternut squash soup is so simple and made with only a few ingredients. The reason I didn't add any spices was because I made it for my parents a few
Jan 19, 2016 | Joy McCarthy

This butternut squash soup is so simple and made with only a few ingredients. The reason I didn't add any spices was because I made it for my parents a few weekends ago and my dad isn't crazy about spices. I discovered in the process that butternut squash is so flavourful just on its own you really don't need to add anything! I made it again this past weekend for a dinner party Walker and I hosted. Normally I would add curry spices but I left it plain again and it was a hit! However, the toasted seeds on top were very flavourful.

If you want to add spices, I've given you some suggestions below but you'll see what I mean... you really won't have to add anything.

First I roasted the butternut squash with some pink salt and black pepper and then I sauteed the onions on the stovetop. You could totally roast the squash and onions together, I just didn't have a pot big enough. Plus I like caramelizing the onions a bit for taste. I love roasting veggies because the flavour is rich and's easy! These days with baby Vienna, I'm all about easy recipes.

I made quite a big batch so I've been enjoying it since our dinner party on Saturday night. Here's this simple and nourishing recipe.

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  • 2 butternut squashes, cubed (approx. 8-10 cups)
  • 2 white onions, chopped
  • 2 cans (14oz ea) full fat organic coconut milk
  • 2 tbsp extra virgin olive oil
  • Sea salt and black pepper
  1. Preheat oven to 350F degrees. Place butternut squash into a baking dish, drizzle with olive oil and season with sea salt and pepper. Cover with a lid and bake for 1 hour or until squash is fork tender.
  2. Meanwhile, sauté the onions on medium in a touch of olive oil until slightly brown.
  3. Let squash and onions cool. Then puree. There are a few different ways to puree. Either place both ingredients into a food processor or blender, add coconut milk and blend until creamy. Or, place all ingredients into a large soup pot and blend with an immersion blender.
  4. Reheat the soup before eating. Just don't heat it too hot otherwise the good fat will curdle in the coconut milk. Add any seasonings you wish.


Depending how big your squashes are you may wish to add more liquid for a thinner consistency. If you've run out of coconut milk, just add a touch of water as needed.

 I also toasted some pumpkin seeds and almonds. This really makes it next level deliciousness! So I encourage you to take this extra step, you'll be glad you did. Here are the instructions for toasted seeds.

Preheat oven to 350F degrees. Spread nuts and seeds on a cookie sheet. Drizzle with a touch of olive oil and sprinkle with your favourite seasonings. I used sea salt, pepper and cumin. Toast for about 5-7 minutes. You'll hear the pumpkin seeds making a "pop" noise. You can also toast them in a pan on the stove as well. Sprinkle on top of soup.

I am going to introduce purees very soon to baby Vienna and butternut squash will be one of the first! Minus the onions and seasonings of course.

Let me know if you try this soup and what you think.

Wishing you warmth and sunshine!


Jan 19, 2016 BY Joy McCarthy
PAT BRENNAN   •   January 20, 2016

i have a box of mixed squashes very small to large all different kinds. can i make your soup with any kind of squash? Pat

Kate McDonald Walker   •   January 22, 2016

Betsy Abney   •   January 22, 2016

I love butternut squash soup! This recipe sounds yummy! I make an easy one too... onions and roasted squash then cooked in half and half veggie broth and half apple cider with a touch of pumpkin pie spice. Blend with an immersion blender and all done! I can hardly wait to try yours as it sounds so creamy!

Kate McDonald Walker   •   January 22, 2016

Sue Leroy   •   October 7, 2016

never cooked with coconut milk or used the oil as I don't want to taste the coconut in the food. Can you taste it here? tnx sue

Heather Allen   •   October 7, 2016

Karen   •   February 22, 2017

I have made this a few times...have some on the stove right now! It's DELICIOUS

Rachel Molenda   •   February 23, 2017

Ainsley   •   January 2, 2018

Hi do you leave the skin on the squash? Looking forward to making this!!

Rachel Molenda   •   January 2, 2018

Rukshana B.   •   February 25, 2019

I made this soup tonight and it tastes great already! It didn’t have a thin enough consistent so after adding the recommended amount of coconut milk I added some water. I’m thinking of roasting the almonds and pumpkin seeds tomorrow before serving it.

Joy McCarthy   •   February 26, 2019

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