When the weather turns cooler, few things are more comforting than a bowl of warm, homemade soup.
This healthy butternut squash soup combines naturally sweet butternut squash with onion, garlic and mild curry spices. A little olive oil and a spoonful of yoghurt finish the soup without making it heavy.
It is simple to prepare, full of flavour and makes a warming lunch or light evening meal.
Why Butternut Squash Works So Well in Soup
Butternut squash has a naturally sweet, nutty flavour and becomes wonderfully smooth when cooked and blended.
It also provides fibre and a range of vitamins and minerals, making it a useful ingredient in a varied diet.
The curry powder adds warmth and depth rather than simply making the soup hot. If you prefer a milder flavour, start with a smaller amount and add more to taste.
Healthy Butternut Squash Soup Ingredients
Serves 4
- 1 medium butternut squash, peeled, deseeded and cut into small cubes
- 1 large white onion, chopped
- 3 cloves garlic, finely chopped
- 1 tablespoon extra-virgin olive oil
- 6 cups (about 1.4 litres) low-sodium vegetable stock
- 1½ tablespoons mild curry powder, or less to taste
- ½ teaspoon salt, or to taste
- 4 teaspoons plain low-fat yoghurt, for serving
- Freshly ground black pepper, optional
How to Make Butternut Squash Soup
- Heat the olive oil in a large saucepan over medium heat.
- Add the chopped onion and cook for about 5 minutes, stirring occasionally, until softened.
- Add the garlic and curry powder and cook for another minute. Be careful not to burn the garlic.
- Add the cubed butternut squash and vegetable stock.
- Bring the soup to a boil, then reduce the heat.
- Cover and simmer for about 15–20 minutes, or until the squash is completely tender when pierced with a fork.
- Remove the pan from the heat and blend the soup until smooth using an immersion blender. Alternatively, carefully transfer it to a suitable blender in batches.
- Taste and adjust the seasoning. Add a little more curry powder or black pepper if desired.
- Ladle into bowls and add a teaspoon of plain yoghurt to each serving.
- Gently swirl the yoghurt through the soup before serving.
How to Adjust the Flavour
One advantage of making soup at home is that you can easily adjust it to your taste.
For a milder soup
Start with 1 teaspoon of curry powder. You can always add more after blending.
For more warmth
Add a little extra curry powder or a pinch of ground cumin.
For a little heat
Add a small pinch of chilli flakes or a little cayenne pepper.
For extra freshness
A small squeeze of lemon juice just before serving can brighten the flavour.
Don’t add too much at once. It is much easier to add seasoning than to rescue an over-seasoned soup.
Do You Need to Roast the Butternut Squash First?
No.
Roasting the squash can give it a deeper, caramelised flavour, but it isn’t necessary for this recipe.
Cooking the raw cubes directly in the saucepan is quicker and keeps the recipe simple. If you have extra time and particularly enjoy roasted squash, you can roast the cubes first and then add them to the cooked onion, garlic and stock before blending.
Make It Ahead
This soup is well suited to preparing ahead of time.
Once cooled, transfer it to a covered container and refrigerate it. Reheat gently on the hob or in the microwave, stirring well before serving.
If the soup thickens after refrigeration, add a little water or vegetable stock while reheating until it reaches your preferred consistency.
For longer storage, you can also freeze the cooled soup in suitable portions. Leave a little room in each container because liquids expand as they freeze.
What Can You Serve with Butternut Squash Soup?
You can enjoy the soup on its own as a light meal, or serve it with something more substantial.
Good options include:
- A small whole-grain roll
- Whole-grain toast
- A simple salad
- A serving of beans or lentils
- A little grilled chicken if you want to add more protein
If you’re having the soup as a snack or starter, a smaller serving may be all you need.
Is Butternut Squash Soup Healthy?
It can certainly fit into a healthy, balanced diet.
The main ingredients are vegetables, olive oil, herbs and spices, with a small amount of yoghurt used as a garnish. However, “healthy” shouldn’t imply that the soup cures any condition or automatically supports weight loss.
What matters is your overall diet, along with portion sizes and the other foods you eat throughout the day.
Using low-sodium stock can also help you control how much salt goes into the finished soup.
Frequently Asked Questions
Can I make this soup without yoghurt?
Absolutely. The yoghurt is an optional garnish. The soup is delicious without it.
You could also use plain Greek yoghurt if you prefer a thicker, creamier topping.
Can I use frozen butternut squash?
Yes. Frozen butternut squash can make preparation even easier. Add the frozen cubes directly to the saucepan and allow a little extra cooking time if necessary.
Can I make this soup vegan?
Yes. Use vegetable stock and leave out the yoghurt, or replace it with a suitable unsweetened plant-based yoghurt.
Always check the ingredients of packaged products if you need the recipe to meet specific dietary requirements.
Can I make the soup creamier?
The blended squash already gives the soup a naturally creamy texture.
If you want a richer finish, you can add a small amount of plain yoghurt when serving. You don’t need to add cream just to achieve a smooth texture.
How long will butternut squash soup keep in the fridge?
For food safety, cool the soup promptly, refrigerate it in a covered container and use it within a few days. Reheat only the amount you intend to eat.
Can I freeze butternut squash soup?
Yes. Let the soup cool before freezing in suitable portions. Defrost thoroughly and reheat until piping hot, stirring well.
The Bottom Line
This healthy butternut squash soup shows how a handful of everyday ingredients can make a satisfying homemade meal.
Butternut squash provides the base, while onion, garlic and curry powder add plenty of flavour. A small spoonful of yoghurt makes a simple finishing touch.
Make a large batch and keep individual portions ready for a quick lunch or light meal when you don’t feel like cooking from scratch.
Sometimes the best recipes are the uncomplicated ones.