Warming Anti-Inflammatory Soup

updated 10/3/2020

I gave this warming soup an anti-inflammatory “flavor” by adding ingredients commonly known to reduce inflammation, ingredients that also pair well with beta-carotene rich butternut squash and carrots. Healthy and delicious – such a winning combination! The creamed coconut (or coconut cream) makes this recipe tastefully decadent but can be eliminated for a delicious low-fat version. Consider pairing with a garden salad and flatbread for a complete meal. Don’t be surprised if everyone wants two bowls 🙂

Autumn is when butternut squash is being harvested so it should be fresh and plentiful in the markets now.

Three glass soup cups of Butternut Squash Soup

Method Overview

  • Prepare vegetables
  • Add most of ingredients to pot
  • Simmer for about 20 minutes
  • Puree soup, then add lemon and garnish

Pureeing butternut squash soup with immersion blender.

No Immersion Blender? No Problem.

If you don’t have an immersion blender, you can use a full-size regular blender; however, follow these three steps so you don’t end up with hot soup exploding everywhere.

  • Cool the soup down a bit.
  • Fill the jar no more than halfway.
  • Remove the blender lid’s center insert and hold a kitchen towel over the top.

Now you are ready to blend. Do not try to blend this soup using a bullet blender.

Three glass soup cups of Butternut Squash Soup
Print Recipe
5 from 15 votes

Warming Anti-Inflammatory Soup

This healthy butternut squash soup recipe is filled with warming and anti-inflammatory ingredients.
Course: main course
Cuisine: American
Keyword: corn-free, gluten-free, grain-free, nut-fee, oil-free, plant based, soy-free, vegan, wheat-free, yeast-free
Servings: 8 servings
Calories: 93kcal


  • soup pot
  • immersion blender or full-sized regular blender


  • 1 large butternut squash, about 4 pounds, peeled, seeded, and cut into 1-inch cubes
  • 3 medium carrots, cut into 1/4-inch-thick full moons
  • 1 medium sweet red apple, peeled, cored, and diced
  • 1 medium onion, diced
  • 2 Tablespoons peeled and diced fresh ginger root
  • 2 Tablespoons peeled and diced fresh turmeric root, or 2 teaspoons turmeric powder
  • 4 garlic cloves, quartered
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon sweet or hot paprika
  • 1/2 teaspoon Himalayan sea salt
  • 1/2 teaspoon ground cinnamon
  • 2 ounces (2 Tablespoons) creamed coconut, optional, such as Let's Do Organic brand
  • 1 to 2 Tablespoons freshly squeezed lemon juice
  • Paprika and pumpkin seeds, for garnish


  • Put all of the ingredients except for the creamed coconut, lemon juice, and paprika for garnish into a soup pot; add just enough water to cover.
  • When the water starts to boil, reduce the heat and simmer, mostly covered, for 20 minutes or until the squash is fork-tender. Stir occasionally and adjust the heat, if necessary, to keep at a simmer.
  • Add the creamed coconut; it will soften after a few minutes.
  • Remove from the heat and blend well using an immersion blender.
  • Stir in the lemon juice. Taste and add more cinnamon, nutmeg, or salt if desired.
  • Ladle the soup into bowls and lightly sprinkle with paprika and garnish with pumpkin seeds


The creamed coconut (which comes in a box) can be replaced with 1/4 to 1/2 cup of unsweetened canned coconut cream, such as Native Forest brand.
Garnish with pan-toasted pumpkin seeds if desired.


Calories: 93kcal | Carbohydrates: 20g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Sodium: 128mg | Potassium: 515mg | Fiber: 4g | Sugar: 6g | Vitamin A: 13830IU | Vitamin C: 25mg | Calcium: 63mg | Iron: 2mg
How can you tell if butternut squash is fully ripe?

It should be hard without soft spots, and should be an even orange color. If it has hints of green then it wasn’t left on the vine to ripen fully.

My husband grows many varieties of winter squash including this heirloom variety, Galeux d’Eysines squash (AKA French warty squash). It’s milder than butternut but is still delicious; I’ve successfully used it in this anti-inflammatory soup recipe. An unusual heirloom variety of squash like this probably won’t be available at the market. Like with many heirloom varieties, if you want to experience it you’ll have to grow it yourself from seeds. I explain more about this concept in another post, It’s Time to Plan Your Garden and Buy Seeds.

If you enjoy this recipe, you should also try my Vegan Butternut Squash Chili 🙂


  • Jean Dews
    March 21, 2021 at 9:49 pm

    5 stars
    Finally assembled all the ingredients. Came out pretty good for my first try.

  • Maria
    March 31, 2023 at 4:17 pm

    5 stars
    It came out so goood!! I used a whole piece of fresh ginger and then took it out before blending. I chopped some cilantro and had some onions marinated in lemon and salt so I used them as garnish. I also used a whole can of coconut milk instead of coconut cream. I sprinkled some black pepper on each bowl. We had a feast! Thank you Judy!


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