Kitchener Waterloo Naturopath shares recipe for Creamy Butternut Squash Soup

Creamy Butternut Squash Soup

(from the Whole Life Nutrition Cookbook)

Now is the time for squash soup! It freezes very well so fill your freezer while squash is in season!

Serves 6 to 8 


2 tablespoons extra virgin olive oil

1 large onion, chopped

6 cloves garlic, crushed

1 tsp crushed red chili flakes (use half this amount if you like a little less spice)

one 4 to 5 pound butternut squash, peeled and cubed

3 to 4 cups chopped tomatoes or one 28-ounce can

2 cans coconut milk

4 cups vegetable stock

½ cup chopped cilantro

2 tsp sea salt or Herbamare, to taste


  1. Cut the squash in half.Scoop out the seeds. Peel the squash with a sharp knife, then cut into cubes. Instead of peeling and cubing the squash, you could also bake the squash in the oven, then scoop out the cooked flesh and add it to step #3 below.
  2. In a large 8-quart stock pot heat olive oil over medium heat, add onion and sauté for about 5 minutes.Then add garlic and chili flakes, sauté for 1 to 2 minutes more, stirring frequently so the garlic doesn’t burn.
  3. Add the squash, tomatoes, coconut milk, and vegetable stock; cover and simmer over low heat for about 30 minutes or until squash is very tender.
  4. When squash is cooked, add cilantro and stir.Ladle some of the soup into the blender and blend on high until very smooth and creamy. Transfer to a clean pot. Continue to blend soup in batches until all of the soup has been pureed. If you like your soup a little chunky, then puree only half of it. Add sea salt or Herbamare to taste.
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