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Spicy Butternut Squash Soup


I am here mid-week with an extra special recipe to share with you in honour of the beautiful fall season. If you still have some catching up to do, I have been all about pumpkin this month! Yesterday I shared a recipe for a batch of Pumpkin Chocolate Chip Cookies (yes they are healthy).

Besides my pumpkin-loving tradition every fall, I also love making Spicy Butternut Squash Soup. Just last week my husband confessed that it is his FAVOURITE soup that I make (wowzers!).

If you come from a South Asian background, butternut squash may be a little too sweet for your liking. Last fall, I had my best friend over for dinner and she claimed she didn’t like butternut squash soup because it is too sweet. I insisted that she try mine and guess what? She loved it! The secret to satisfying your South Asian palate is to make it spicy! The balance of spice from the red chili powder and the sweetness from the butternut squash makes for a delicious soup that will satisfy all tastebuds.

I am all about eating local and in-season. Not only does it taste better, you are also supporting local farmers! So the next time you are at the grocery store, pick up a butternut squash while it is still in season. The bonus is that butternut squash is also a nutrition powerhouse. It is:

  • High in vitamin A

  • High in beta- carotene

  • High in potassium

  • Low in calories

There are many methods to make butternut squash soup, however, for my recipe I always start by roasting the squash in the oven first. This cuts down on active time standing over the stovetop and it also creates a richer flavour.

Unlike most creamy soups, my Spicy Butternut Squash Soup is very low in fat because I only add a bit of milk rather than cream. The squash itself creates a creamy puree, which means you can skimp on the heavy cream.

The great thing about this recipe is that it can be adapted to your taste. Start off by adding a small amount of red chilli powder and increase by 1/4 tsp until you reach the desired level of spice.

Spicy Butternut Squash Soup

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Servings 6
Calories 79 kcal


  • 1 medium sized butternut squash peeled and cubed
  • 5 garlic cloves whole
  • 1/2 onion cut into 4 pieces
  • 1 Tbsp olive oil
  • 1/2 tsp sea salt
  • 3 cups low sodium vegetable broth
  • 1/2 cup 2% milk
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp cumin
  • 1/2 tsp coriander powder
  • 1/2 tsp chili powder


  • Preheat oven to 350°F. On a baking tray lined with parchment paper, place butternut squash pieces and drizzle with olive oil and sea salt. Mix thoroughly with hands and spread into even layer. Add garlic cloves and onion to the baking tray, making sure garlic and onion is not directly touching the bottom of tray (to prevent burning). Garlic and onion pieces should be placed on top of butternut squash pieces.
  • Bake for 45 minutes, until squash softens. Remove from oven and let cool for 5 minutes.
  • In a blender, add cooked squash, garlic, and onions. Add milk and 1 cup of vegetable broth. Pulse until a smooth puree forms. Alternatively, you can puree in a pot with a hand blender.
  • Pour squash puree into a large pot and turn heat to medium-high. Add in remaining vegetable broth and spices. Cook for 5 minutes or until soup starts to boil. Taste and adjust for seasoning. Remove from heat and serve.


If you make this recipe, be sure to share it with me via Twitter or Instagram by tagging me @NutritionbyNaz. 


Calories: 79kcalCarbohydrates: 11gProtein: 2gFat: 3gMonounsaturated Fat: 2gFiber: 2g
Course: Lunch/Dinner, Soup
Cuisine: American Inspired
©The Healthy Muslims. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Did you make this recipe?Leave a comment below to let us know how it was!

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