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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
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