Creamy Butternut Squash Soup


February is heart month and a great time to remember to eat foods that help support our heart! Butternut squash is packed with fibre which helps improve blood cholesterol levels and keeps our ticker running smoothly!

Soup is a great way to eat butternut squash and to stay warm on the cold winter days.  My favourite soup has been creamy butternut squash for a long time and today I'm going to share my go-to recipe. It may look like baby food but I promise It's packed with flavour. I recommend sautéing vegetables and spices together to release a lot of the flavours into the vegetables. This makes the soup extra delicious.  

Cheers to heart-friendly foods! 

Creamy Butternut Squash Soup

Makes: 4-6 servings

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prep time: cook time: total time:


  • 2 large carrots peeled and chopped
  • 2 garlic cloves diced
  • 2 medium white onions diced
  • 1 tablespoon olive oil
  • 1/2 teaspoon paprika
  • 4 cups hemp or coconut milk (unsweetened) 
  • 1 medium butternut squash peeled and cut into cubes
  • 1/2 vegetable bouillon cube


  1. Sauté the first 5 ingredients on medium to low heat over the stove for 10 minutes. Add a touch more olive oil if needed. 
  2. In a large sauce pan combine the remaining ingredients and bring to boil.  
  3. Add the sautéed carrot mixture to the sauce pan and continue to simmer for 15 minutes or until the squash is soft.
  4. Remove from heat and blend everything with a hand mixer or blender till everything is blended smooth.
  5. Serve warm 


Nutritional values depend on the size of the vegetables.
Here are a few adaptions I've also found work great for this soup:
1. Add a couple of handfuls of spinach at the end while everything is simmering. It's always nice to add some greens for extra nutrients.
2. If you don't have hemp milk or don't want to use it, you can use a liquid vegetable stock instead. If you do this, you won't need the 1/2 bouillon.
3. If you're looking for some extra flavour, try adding chipotle powder for a strong punch of smoky flavour. It may be a bit strong for the kiddos but great for someone who enjoys some heat in their food.
Created using The Recipes Generator