Hello Fall! Don’t get me wrong, I have been LOVING the past week or so of unseasonably warm temperatures, however there is just something wonderful about autumn that gets me excited. I think it is the combination of cozy sweaters, warm foods and pretty leaves that get the ball rolling.

Butternut squash is one of my favourite fall foods. It is a great source of fibre, B6 and folate. This recipe for soup is a hit every time! I recently made this with a group of seniors at a workshop. It got rave reviews! I love the creaminess of the coconut milk and the burst of lime.

How do you like to eat squash? Leave your comments below!

Butternut Squash Soup

Course: Main
Cuisine: Dairy Free, Egg Free, Gluten Free, Vegetarian
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 8 servings
Calories: 190kcal
There is nothing like a warm soup to warm the soul on a cool fall day. Butternut squash is full of healthy goodness to! It is a great source of fibre, vitamin B6 and folate. The coconut milk makes the soup rich and creamy and the burst of lime juice gives a little extra hit of flavour!
Print Recipe


  • 1 butternut squash
  • 4 cups broth (home made or store bought organic)
  • 1 clove garlic
  • 1 small cooking onion
  • 2 tbsp coconut oil or butter
  • 1 tsp curry pwd optional
  • 1 inch ginger finely chopped
  • 1 can coconut milk
  • 1 small lime freshly squeezed
  • 1 tsp sea salt


  • Wash and cut butternut squash in half.
  • Place into a cookie sheet, flesh side down into 1/2 inch water.
  • Bake in oven for about 30 – 45 minutes until flesh has softened. Baking time will depend on how big the squash is.
  • Allow squash to cool so that you can handle it comfortably and scoop out the insides.
  • Meanwhile, sauté onion in coconut oil or butter. Once onion is softened, add ginger & garlic and sauté for another 1 -2 minutes.
  • Add in squash and broth, coconut milk and sea salt.
  • Simmer for about 20 minutes. Squeeze the lime into the soup just before blending.
  • Using an immersion blender, blend the soup until smooth. DO NOT use a regular blender as the heat in the pitcher will cause the lid to blow off, sending hot soup all over you and the kitchen. (I am speaking from experience here!)
  • Voila! You have a tasty soup that will warm you on a chilly warm day!


Calories: 190kcal | Carbohydrates: 14g | Protein: 6g | Fat: 14g | Saturated Fat: 12g | Sodium: 346mg | Potassium: 456mg | Fiber: 2g | Sugar: 3g | Vitamin A: 9966IU | Vitamin C: 23mg | Calcium: 58mg | Iron: 2mg