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+ servings
Three glass soup cups of Butternut Squash Soup
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5 from 13 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