Local Butternut Squash Soup

Calories Per 100g Serving
76 calories

4 Servings

Total Cooking Time
1 Hours 10 minutes

Nothing says winter better then a warm creamy butternut squash soup.  This soup is super easy to make and leaves you full and warm after a long gloomy winter day.  Butternut squash is low in calories and rich in carbohydrates mainly dietary fibre, vitamins, minerals and antioxidants, making it a powerhouse of energy and nutritional goodness.  This soup is a great option to eat before any workout as it provides you with a good amount of energy without leaving you feel heavy.  A cool fact about this fruit (yeah, you heard right! Botanically it is considered to be a fruit) is that 200g serving of cooked butternut squash provides you with more than 450% of the RDI of vitamin A and over 50% of the RDI for vitamin C.  Therefore make sure to include this dish into your weight loss or pre workout menu.


  • 1 Large Butternut Squash
  • 3 Large Onions
  • 20g Butter
  • 200ml Water
  • 2 Chicken Cubes or Chicken Broth
  • 350ml Low Fat Coconut Milk
  • Salt and Pepper  to Taste
  • Olive Oil
  • Rosemary or Thyme
  • Pumpkin Seeds to Garnish

Cooking Instructions

  1. Pre heat the oven to 180 degrees Celsius.
  2. Cut butternut squash in half and remove seeds with a spoon. You can keep some of the seeds aside and bake to use for garnish.
  3. Prepare a baking dish with a baking paper.  Spread cut sides of squash with olive oil, salt and pepper and place cut side down on top of the baking paper.
  4. Bake squash for 40min or until soft. Remove from dish as set aside to cool.
  5. Peel and roughly chop the onions.
  6. Add the butter and the onions in a large sauce pan and slowly start to cook on a low heat until nice and soft.  Start adding some salt and pepper to taste.
  7. Scoop the butternut squash out of the skin using a table spoon into a large bowl; make sure to collect all the juices left in the baking dish.
  8. Add the butternut squash to the onion and stir mixture together.
  9. Add the water, rosemary or thyme (whole stem) and chicken cubes or broth and simmer for 10 min on low heat until half of the liquid evaporates.
  10. After the water has reduced in quantity add the low fat coconut milk and simmer for another 5-10 minutes.
  11. Bring soup off the heat and allow to slightly cool. Remove the rosemary or thyme stem and blend with an immersion blender.
  12. Add salt and pepper to taste.
  13. Finish off by plating the soup and add a dash of coconut milk, some pumpkin seeds and thyme or rosemary, on top to garnish.

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