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Kevin Curry

Quick Butternut Squash Soup Recipe

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Quick Butternut Squash Soup Recipe


5 Servings
Serving Size:354g
* Optional Substitution Note
  • 1lb 10oz raw butternut squash, chunks
  • 1 medium white onion, chopped
  • 3 garlic cloves, with inner peel
    • Note: leave the inner peel on the garlic for roasting
  • 1 tablespoon dried thyme
    • You can also use your favorite herb
  • 2 tablespoons olive oil
  • hearty pinch of sea salt & pepper
  • 3 cups low sodium chicken broth
    • Note: I used vegan Not Chick'n broth which has a great flavor
  • 1 cup frozen fire roasted corn
  • fresh rosemary, chopped
Optional flavor boosting ingredients
  • 1 tablespoon fresh ginger
    • Add this to the blender when making the soup
  • 2 teaspoons sage
    • Stir this in after the soup is made


Step 1

Set oven to 420F / 216C.

Step 2

Line a baking tray with parchment and add butternut squash, onion, and garlic.  Drizzle with oil then add thyme, sea salt & pepper.  Toss everything together and ensure the veggies are coated.

Bake for 25 – 30 minutes or until the edges of the veggies are seared, not burnt.

Step 3

Add the veggies to a blender and pour in broth.  Process until smooth, about 3 – 5 minutes.

Alternatively, you can add everything to Dutch oven pot. Set the heat to low-medium, then use an immersion blender to process the soup. This may take a bit more time and patience to get it smooth but it works well.

Step 4

Pour the soup into a pot set on low heat.  Add the frozen corn, stir, and garnish.

Quick Butternut Squash Soup Recipe

Step 5

You can enjoy this soup immediately while hot or when it is cold, straight out of the fridge!  I like to enjoy mine with blackened salmon.

Quick Butternut Squash Soup Recipe

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Prep 10min
Cook 30min
Total 40min
# of servings5
Serving Size:354g

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!