30 Minute: Coconut Butternut Squash Soup

Ingredients

• 2 lb Butternut Squash (peeled, seeded and cut into 1‑inch cubes)
• 4 pcs Garlic Cloves (peeled and minced)
• 1 medium Yellow Onion (peeled and roughly chopped)
• 2 Tbsp Olive Oil (extra‑virgin preferred)
• 4 cup Vegetable Stock (low‑sodium)
• 1 cup Coconut Milk (full‑fat for creaminess)
• 1/2 tsp Ground Cinnamon (freshly ground if possible)
• 1 tsp Salt (or to taste)
• 1/4 tsp Black Pepper (freshly ground, optional)

Instructions

1. Prep the Vegetables

   Peel the butternut squash, remove the seeds, and cut into 1‑inch cubes. Peel and mince the garlic, and roughly chop the onion.

   Time: PT15M

2. Roast Garlic, Onion, and Squash

   Preheat the oven to 400°F. Toss the cubed squash, chopped onion, and minced garlic with olive oil on a baking sheet. Roast for 30‑35 minutes, stirring once halfway through, until everything is golden and caramelized.

   Time: PT35M

   Temperature: 400°F

3. Simmer with Stock

   Transfer the roasted vegetables to a large pot, add the vegetable stock, and bring to a gentle simmer over medium heat. Cook for 5‑7 minutes to let the flavors meld.

   Time: PT7M

4. Blend the Soup

   Using an immersion blender, blend the soup directly in the pot until smooth. If using a countertop blender, blend in batches, allowing steam to escape between batches to avoid pressure buildup.

   Time: PT5M

5. Add Coconut Milk and Season

   Stir in the coconut milk, ground cinnamon, and salt (and pepper if using). Heat gently for another 5 minutes, just until the soup is hot but not boiling.

   Time: PT5M

6. Serve

   Ladle the soup into bowls. Garnish with a drizzle of extra coconut milk, a pinch of cinnamon, or toasted pumpkin seeds if desired. Serve hot.

   Time: PT2M

Nutrition Facts

Calories

210

Protein

3 g

Carbohydrates

22 g

Fat

12 g

Fiber

4 g