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Butternut Squash Soup Recipe

Updated on November 1, 2012

The Crown Gourd

Butternut gourd wins the title of most popular squash in America! Like all members of the gourd family, these winter fruits grace store shelves just around Halloween time. I love that this squash was sitting atop my fridge for a week or more. Many people think they must go into a cold cellar for storage, but I have never had a problem with it sitting on the counter for a month or more. If you have a concern, then put it in the refrigerator.

September and October begin squash harvest season of pumpkins, melons, acorn, spaghetti and butternut squash. Some people enjoy saving the seeds of this fruit to bake in the oven and make into a tasty snack.


Food Preparation

Make sure to cut away the bulk of the skin so you do not have any stringy substance in your finished dish. You can find the colorful deep orange cut up meat of this fruit in convenient packages if you don't have time or like to skin and cut for preparation. Sometimes, I have even used just one half of an especially large squash. The butternut recipes range from soups to meal enhancing side dishes.

The versatility ranges from eating the fruit raw and all manner of cooking methods.

Serving Suggestions

You can grate it and use in salads as you would carrots. What a lovely colorful garnish it makes on the plate. I may be partial to two methods of preparation after today's showy soup.

When you have a cold winter day, I highly recommend this quick and easy soup. It take just a few ingredients and whips up smooth and silky. Spice it up to your palate with sweeteners, salty or spicy flavors. Top with sour cream, yogurt and or fresh herbs. At the last minute, I sprinkled on some course Red Hawaiian Salt.

One little hint about color. The deeper the better for you. Even though the finished product has a rich orangy-pumpkin color, you can still add my favorite anti-cancer ingredient for more orange - turmeric! When I added curry, that has a component of turmeric, but you can add even more. It can't hurt.

Then serve with crackers, rolls, or other bread or crouton.

The little red specks are Red Hawaiian Course Salt. Greenery basil and marjoram leaves. Serving suggestion: Crackers; avocado salad; tahini dip.
The little red specks are Red Hawaiian Course Salt. Greenery basil and marjoram leaves. Serving suggestion: Crackers; avocado salad; tahini dip.
Curry usually includes coriander, turmeric, cumin, fenugreek, and red pepper
Curry usually includes coriander, turmeric, cumin, fenugreek, and red pepper | Source

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How To Prepare Butternut Squash Soup

I don't believe in recipes. I just start cooking! You can see I'm not worrying about exact measurements either. Gourds come in a variety of shapes, sizes and weights. I suppose I could tell you to cut up into cubes and put into a cup measure. Or, after the squash is soft from steaming you could mash into a measuring cup. But, what the heck! Just scoop it directly into the blender, pour in enough coconut milk to about 2/3 of the way up of the squash meat. Then add the water from steaming to thin out the texture to your liking.

  • Cut off skin of gourd.
  • Simply steam the squash. Be generous about amount of water in bottom of the double boiler pan, so you will have liquid for later.
  • When soft, put in blender.
  • Add unsweetened coconut milk, enough to easily blend ingredients. I just found this huge container in fridge section of Trader Joe's.
  • Add your favorite spices. Some people like it sweetened with cinnamon, nutmeg and honey or something. I'm making it non-sweet with spices. Curry and creole blend to give some zip. Always taste so you don't over do it.
    ~ Add a splash of one or more red pepper, chili pepper, black pepper
    ~ A bit of garlic powder
    ~ 1/4 teaspoon Turmeric
    ~ 1/8 teaspoon nutmeg
    ~ 1/4 teaspoon curry

  • Add the water that you used to steam veggie to make it looser, instead of thick as mud. It's looking real good.
  • Decorate with sprigs of herbs from the garden and if you have some colorful course salt.
  • If you like it with dairy, Plop in a dollop of sour cream or yogurt.
  • For crunch, top with croutons or oyster saltine crackers

Planting Tip To Reduce Pesticide Use

PubMed | This high quality nutritional value favorite is susceptible to the striped cucumber beetle, Acalymma vittatum F. If farmers would plant Blue Hubbard squash (Cucurbita maxima Duchesne) or Buttercup Squash around the perimeter of their fields to attract the insect, they can reduce insecticide use by >90% in butternut squash (C. moschata Poir) using the former and 97% reduction in total insecticide using the latter compared with control fields.


Healthy Butternut Squash Cucurbita moschata

FIBER | Like the brussels sprouts, this fruit packs a punch of fiber. That means it aids digestion and super heart healthy.

VITAMINS | The tally chart of vitamins below includes significant amounts of potassium for bone vitality, and vitamin B6, essential for the proper functioning of both the nervous and immune systems.

FOLATE | We think about folate when the fetus develops in the womb, and take special supplements for this time in a woman's life for protecting against brain and spinal-cord-related birth defects such as spina bifida. Isn't is wonderful to think that our whole foods provide these necessary nutrients?

CAROTENOID | Like carrots, the deep orange provide carotenoids, shown to protect against heart disease, breast cancer and age-related macular degeneration while improving vision. An all around health giving food, just what we need during the low light winter months. One cup provides half the recommended daily dose of antioxidant-rich vitamin C, so, enjoy that bowl of soup!

  • PubMed | Carotenoid composition and vitamin A value of an Argentinian squash (Cucurbita moschata).

ANTI-OXIDANT | Wow! Butternut squash's anti-oxidant properties may provide anti-inflammatory effects throughout the body, making mobility easier for those coping with arthritis and also asthma, when inflammation becomes a trigger in the lungs.

Nutritional Values
One cup cooked Squash
82 Kcal
0.2 g
Vitamin A
1,144 mcq / 163% DRI
Vitamin B6
0.3 mg / 20% DRI
Vitamin C
3 mcq / 10% DRI
39 mcq / 10% DRI
582 mg / 12% DRI

I know this recipe does not give exact measurements. Be creative!

POLL | Will you make your own Butternut Squash Soup?

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About the Author

Debby Bruck, CHOM founded Homeopathy World Community social network. Debby believes that homeopathy is the wave of the future that provides hope and healing to those who have tried every other approach. Health includes nutrition, whole foods, and feeding soul food. Follow Debby on Twitter.

Disclaimer: This Information is for Educational Purposes Only

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What do you think of this soup?

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    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      5 years ago

      Hi Vespa - You will love these two ways of preparing butternut squash. Report back with your successes. Blessings, Debby

    • vespawoolf profile image


      5 years ago from Peru, South America

      I love butternut squash soup. I've never used coconut milk before, though. Sounds delicious! I never thought of grating butternut squash over salads, either. Thank you for these helpful tips!

    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      6 years ago

      Excellent, Ruchira. I did not know the regular recipe called for cream. Let me know how it turns out. Blessings, Debby

    • Ruchira profile image


      6 years ago from United States

      Yes, I am inspired, Debby.

      Usually butternut soups are loaded with cream. This has coconut it.

      Gotta go to my local TJ's

    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      6 years ago

      Dear Spy and Pollyanna - Enjoy your winter soups. Debby

    • Pollyannalana profile image


      6 years ago from US

      I love butternut squash, I bet soup would be fantastic. Thank you.

    • unknown spy profile image

      Not Found 

      6 years ago from Neverland - where children never grow up.

      butternut squash soup sounds really healthy and delicious!

    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      6 years ago

      Hello RTalloni - The funniest thing about this recipe, all of a sudden, I'm seeing many videos illustrating how to prepare one or more variations of squash soup by different chefs. With the abundance of the crop, the delicious flavor, and the ease of preparation many restauranteurs also serve this dish. Glad you liked the growing tips, too. Blessings, Debby

    • RTalloni profile image


      6 years ago from the short journey

      A wonderful recipe that I do not have to adjust--thanks! Also enjoyed reading and learning more about butternut squash. Glad to see the growing tip posted here, too.

    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      6 years ago

      To your health! Bon Appétit

    • azure_sky profile image


      6 years ago from Somewhere on the Beach, if I am lucky :)

      Thanks so much for this recipe! With my long days and cold nights, this will suit me just perfectly!

    • Alastar Packer profile image

      Alastar Packer 

      6 years ago from North Carolina

      Will Do!

    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      6 years ago

      Hi Alastar - Yes, we have plenty of pumpkins, squash, corn, blueberries and agriculture going on here in North Carolina. Let me know how your soup and bread turns out. Blessings, Debby

    • Alastar Packer profile image

      Alastar Packer 

      6 years ago from North Carolina

      Butternut Squash soup. Only had it fried or in casseroles. Maybe that will change soon. We've got a lot of the squash in this State don't we, Debby. Always thought it was fairly low in nutrients so it's nice to see that's not necessarily so. Yes, garlic bread on the side for dipping- perfecto!

    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      6 years ago

      Hello Teaches - I didn't put garlic into mine. That would certainly spice it up. How about some garlic bread on the side for dipping? Hmmmm good. Blessings and enjoy your soup. Debby

    • teaches12345 profile image

      Dianna Mendez 

      6 years ago

      I loev butternut squash. I do like having it with freshly grated garlic and nutmeg, and I will have to have some very soon. Great share and you made me crave the soup even more.

    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      6 years ago

      Dear Russ, Rich, Shining Eyes, and Ruby - I was busy with family entire day shopping, cooking and cleaning. Family drove down from north to escape hurricane Sandy. It feels like Thanksgiving and I must say we are saying "Thanks" for the many blessings to survive and weather the storm.

      Please let me know how your soup turned out and if it lived up to expectations. Peace, Debby

    • always exploring profile image

      Ruby Jean Richert 

      6 years ago from Southern Illinois

      I have never had squash soup, although I love squash. Thank you. I will try making it..

    • shiningirisheyes profile image

      Shining Irish Eyes 

      6 years ago from Upstate, New York

      Debby - Thank you for your butternut squash recipe. I love butternut squash and grow my own as well.

    • juneaukid profile image

      Richard Francis Fleck 

      6 years ago from Denver, Colorado

      That soup sounds absolutely delicious Debby. We've already had our first snow out here in Colorado, so hot butternut squash soup is already making me hungry.

    • Russ Baleson profile image

      Russ Baleson 

      6 years ago from Sandhurst, United Kingdom

      Hi Debby, Thank you for this. The clocks have just gone back in the UK and the cold dark evenings need something to spice them up. Butternut soup it is for me tonight. Great tip about the turmeric. Thank you. Russ

    • Debby Bruck profile imageAUTHOR

      Debby Bruck 

      6 years ago

      Hello Billy ~ Absolutely, gourds do make fabulous birdhouses. North Carolina has many craft fairs and talented artisans who use the gourds for many items, including instruments, hanging baskets, center pieces, etc.

      I'll tell you a secret. I never made butternut squash soup before tonight, either. Usually, I cut up into pieces and pop in the oven covered with spices and olive oil for a delightful side dish instead of potatoes.

      Blessings, Thanks for visiting, Debby

    • billybuc profile image

      Bill Holland 

      6 years ago from Olympia, WA

      Debby, I have never tasted butternut squash....I know, a black mark on my character! :) I will share this with Bev and we will rectify this character defect as quickly as possible. By the way, gourds make great birdhouses.

      Good job my friend! Have a wonderful week ahead!


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