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Healthy Butternut Squash Soup Recipe


Kathy is a busy mom of two teens who loves to cook tasty and simple food for her family and friends.

Healthy butternut squash soup

Healthy butternut squash soup

Homemade Soups Help You Eat Healthier

If you're trying to eat healthier, making homemade soup can be a great way to help accomplish your goals.

Eating soup before your meal, or as part of your lunch or dinner, can help fill you up and be an excellent way to ensure you are eating lots of healthy vegetables.

This healthy butternut squash soup recipe uses simple ingredients. It's smooth and creamy, but low in fat because it doesn't use any milk or cream. The creaminess comes from the squash itself.

Even though I don't eat a lot of curry, I found that the addition of a small amount of curry seasoning to this recipe gave the soup a bit of an added kick without being overpowering. If you'd rather not use the curry, you can replace it with one of the other spices suggested below.

Feel free to experiment with this recipe—it's easily adapted for use with a variety of other vegetables.

Cook Time

Prep timeCook timeReady inYields

5 min

35 min

40 min

4 servings


  • 1 teaspoon olive oil
  • 1 small onion
  • 3 cups stock (see note below)
  • 3 cups butternut squash, peeled and cubed
  • 1 tablespoon maple syrup
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sea salt

Note About Stock

I used homemade turkey stock for my soup, because that is what I had available. You can use any kind of vegetable or chicken broth or stock for this recipe. If using store-bought, I suggest using a low-sodium variety.

Instructions (for Cuisinart Blend-and-Cook Soup Maker)

  1. Add olive oil and chopped onion to the soup maker blender and put the lid on the blender.
  2. Turn on blender to low setting for 5 minutes.
  3. Add stock, maple syrup and seasonings, and put lid back on. Use 'stir' feature to blend ingredients.
  4. Remove lid and add chopped butternut squash. Replace lid and turn on to "high" heat setting for 30 minutes.
  5. 'Stir' occassionally during the cooking time to help blend ingredients.
  6. After 30 minutes, blend the mixture at setting 1 for approximately 30 seconds, then at setting 2 for 60 seconds, or until soup is smooth.
  7. Serve immediately, or leave on low setting to keep warm until ready to eat.

Instructions (for a Traditional Blender)

You don't have to use a Cuisinart Blend-and-Cook Soup Maker to make this soup. You can make it very easily using a big pot, and then use either a handheld immersion (stick) blender or a traditional blender. Use these instructions:

  1. Add the olive oil and onions to your pot.
  2. Sautee onions for a few minutes over low heat.
  3. Add the remaining ingredients and put lid on the pot.
  4. Bring to a boil, then reduce heat to medium setting.
  5. Cook until the squash is soft (approximately 40 minutes.)
  6. Let cool slightly, then blend with a handheld immersion blender until smooth, or blend in batches in a traditional blender.
Butternut squash

Butternut squash

Cook on high for 30 minutes.

Cook on high for 30 minutes.

Blend and serve!

Blend and serve!

The Cuisinart Blend-and-Cook Soup Maker

I received a Cuisinart Blend-and-Cook Soup Maker last year, and using it quickly became my favourite way to make homemade soups. Since getting the blender, I find myself making soup much more often than I ever did before.

It's particularly useful for making blended vegetable soups like this one. Because you cook and blend everything in one machine, making soup is quick and easy, and there are fewer dishes to wash.

You can read my full review here, along with a recipe for a light broccoli and potato soup.

Swirl a spoonful of greek yogurt or sour cream into this soup for a tasty treat.

Swirl a spoonful of greek yogurt or sour cream into this soup for a tasty treat.

Serving Suggestions and Recipe Variations

This soup is delicious as is, but you may want to consider some of the following garnishes or variations:

  • Add a spoonful of sour cream or greek yogurt just before serving
  • Top with roasted pumpkin seeds or sunflower seeds
  • Top with a sprinkle of pecans or walnuts
  • Experiment with different spices—cinnamon, nutmeg, thyme or oregano are a few possibilities to use instead of the curry—or in addition to it
  • Increase or decrease the amount of curry used, depending on your preferences.
  • Chopped apples make a nice addition to this recipe
  • If you would like the soup to be thicker, reduce the amount of stock you use to two cups.

Reader Poll

© 2013 Kathy Sima


Kathy Sima (author) from Ontario, Canada on April 19, 2013:

Thanks for sharing prettynutjob30. If you love squash I'm sure you'll love squash soup!

Kathy Sima (author) from Ontario, Canada on April 19, 2013:

Thanks Glimmer Twin Fan and Lizam1! I hope you enjoy the soup!

Mary from From the land of Chocolate Chips,and all other things sweet. on April 19, 2013:

This recipe looks delicious, voted up and shared. I have always loved squash, I never thought of trying it as a soup though. I will definitely be giving this recipe a try.

Lizam1 on April 18, 2013:

Lovely recipe - love making soup. Thank you for sharing. I will make this soup.

Claudia Mitchell on April 18, 2013:

This looks delicious and I am looking for lighter recipes. Pinned for later use.

Kathy Sima (author) from Ontario, Canada on March 31, 2013:

Thanks Rose! I hope you'll try it. I think it tastes even better when you make it yourself. :)

Rose Clearfield from Milwaukee, Wisconsin on March 31, 2013:

I love butternut squash soup but have never made it myself. This may inspire me! Thanks for the great recipe. Your soup maker looks like a great tool.

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