holistic health & pain managment
Butternut Squash Soup

Butternut Squash Recipe

At last, I have managed to blog my Butternut Squash Soup recipe that many of you have been asking for – sorry for the delay!  What my family and I love about these soups (some may call them stews as both are very thick in consistency) you feel you are still eating a hearty meal with the added health benefits of all the ingredients.

While this soup contains a lot of spices, it’s not what I would call “spicy” or “hot”. If you do want a kick of heat, feel free to add some cayenne or red pepper flakes. Also, feel free to change up the baby spinach for other greens like stemmed kale or coriander.

I never weigh any ingredients when I cook, so I’ve estimated amounts below which will be sufficient for approximately seven servings, but I recommend you double up and freeze.  I cook enough soups for at least ten servings of each – this gives me at least 20 lunches.


  • 1 1/2 tablespoons organic coconut oil
  • diced onion (1 medium/large)
  • 4 stalks of Celery cut into chunks
  • 4 large garlic cloves, minced
  • 4 medium sized carrots cut into chunks
  • 1 butternut squash deseeded and chopped into chunks
  • 2 teaspoons ground turmeric
  • 1 1/2 teaspoons ground cumin
  • 2 teaspoons of medium curry powder
  • 1 can full-fat coconut milk
  • large cup uncooked red lentils, rinsed well with cold water and drained
  • 1 cube of organic vegetable broth mix with a pint of water – add more water if necessary
  • 1/2 teaspoon fine sea salt or Himalayan, to taste
  • Freshly ground black pepper, to taste
  • Red pepper flakes or cayenne pepper, to taste (for a kick of heat optional!)
  • 1 (5-ounce/140-gram) package baby spinach – add at the end
  • 2 teaspoons fresh lime juice, or more to taste – add at the end


  1. In a large pot, add the oil, onion, garlic and celery. Add a pinch of salt, stir, and slowly cook over medium heat for 4 to 5 minutes until the onion softens (don’t cook to brown though).  Add the carrots and continue cooking for a few minutes, then add the butternut squash.
  2. Stir in all the herbs until combined. Continue cooking for about 1 minute, until fragrant.
  3. Add the entire can of coconut milk, red lentils, vegetable stock, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
  4. Once it boils, reduce the heat to medium-high, and simmer for about 30 minutes (depending on the quantity you are cooking) until the lentils are fluffy and tender.  A good guidance on whether soup is ready is to check the carrots are soft.
  5. Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired.
  6. Wait until soup has cooled down, then using an electric hand whisk, blend ingredients into a creamy, consistent soup.



 Alternative Spicy Tomato Lentil Soup:

I cook two soups at the same time and double the ingredients so I can freeze individual portions for lunches – the other soup I cook using slightly different ingredients is a spicy tomato lentil soup with the difference being the following:

Take out the following: Butternut Squash and Coconut milk.

1. Use in place of above, fresh tomatoes and one can of organic tomatoes and one teaspoon of thyme.

2. All the other ingredients are the I use more red lentils in the tomato version.

3. Instead of whisking ingredients I leave this soup chunky (small chunks).

Both soups will stay fresh in the fridge for at least four days and freezes perfectly.

Tip if you cannot tolerate lentils replace with yellow split peas.