Fruit and Vegetable illustration

Squash & Coconut Soup

This Butternut Squash Soup is a must try. This veg teamed with coconut milk makes for a soup combo made in heaven!

Takes 20 minutes

Serves 6


  • 3 cloves of Garlic
  • 1 Onion
  • 2 Carrots
  • 1 Medium Butternut Squash (800g – 1 kg)
  • 1 X 400ml tin of low fat Coconut Milk
  • 2 Litres of Vegetable Stock
  • 2 tsp of Salt
  • 1 tsp of Pepper
  • Chilli Flakes
  • Roasted Pumpkin Seeds


  • Prep garlic and onion and slice finely. Peel and prep butternut squash and carrots chopping them into equal sized pieces. This soup will be blended so you can keep them rough enough.
  • Put a large non stick pot on a high heat. Once it is hot add the onion and fry for about 4 minutes until soft stirring occasionally. If it starts to stick add 3-4 tablespoons of water and deglaze the pan. Add the garlic and fry for a further minute.
  • Add roughly chopped carrot and squash to the pan and season with salt
  • Add a couple of sprigs of fresh thyme
  • Next add low fat coconut milk and 2 litres of vegetable stock and the black pepper, bring to the boil. Reduce the heat.
  • Taste and Season with salt and black pepper.
  • Blend the soup with a immersion blender or in a food processor until smooth and top with toasted pumpkin seeds and chill flakes. Enjoy!


Keyword butternut squash, soup
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