So far I’ve never tasted a better clean eating butternut squash soup. I promise you this soup is so good, you’ll be thinking about it for several days. On top of that it is one of those simple recipes that can be ready within 15 minutes, provided you have butternut squash puree at hand. Who could ask for more?
For your convenience I’ve also added a butternut squash conversion formula (volume to weight) at the end of this blog post.
Clean eating butternut squash soup: The toughest part
We don’t celebrate thanksgiving here in my region, but I’m convinced that this soup could be a perfect thanksgiving starter (just double ingredients). As said, an important base for this recipe is cooked butternut squash. There are several ways how you can get your pumpkin puree, dependent on how much time you have.
Oven roasted butternut squash (the best way)
Do you remember my yummy baked butternut squash recipe I shared with you 2 weeks ago? The squash was so huge (4 lbs) that I could freeze half of the cooked butternut squash pulp, which then came handy for this recipe. I’d really recommend going the extra effort, making your own butternut squash puree in advance and freeze it for later use, e.g. Thanksgiving… Check out my baked butternut squash recipe.
Frozen cooked squash puree from Whole Foods (the second best way)
Did you know that Whole Foods market sells organic frozen butternut squash in cubes? How convenient is that?! If I would have a Whole Foods market in my area and the price is attractive, I’d surely buy several packages of frozen butternut squash, to save me time in my kitchen. The truth is, here in Germany it is even hard to get fresh butternut squash…On the other hand Red kuri squash (Hokkaido pumpkin) is dominating the market, which is by the way very yummy too and you can even eat the skin.
Microwaved (the third best way)
If you have a microwave you can follow this approach, yes I know it IS tedious… Wash, cut, seed, peel and cube the butternut squash. (Don’t miss my tip on how to cut butternut squash at the end of this article) Arrange butternut chunks on a plate, add around 2 tablespoons of water, and cover. Microwave until completely soft. Cooking time depends on the microwave, in my case it takes 8-9 minutes. Allow to cool completely and then blend to be used in the soup!
Canned butternut squash (the cheat way)
I’ve seen that in the US you could also buy organic, sugar-free, canned butternut squash puree by brands like e.g. Farmer’s market. Full disclosure here, as I never tried it, but cooking with squash or pumpkin cans seems to be quite common in the US. By the way did you know that most cans of pumpkin puree contain winter squash (e.g. butternut squash). So in case you have some pumpkin cans sitting in your pantry, check the ingredient list – you might be surprised to find butternut squash on it.
Ok, recipe time!
- 16 oz./450 gr. of pumpkin puree
- (1 medium butternut squash weighing 2 lbs yields about 1 lbs/16 oz. of pumpkin puree)
- 2 tablespoons olive oil
- 2 medium onions diced
- 2 garlic cloves, minced
- 2 stalks celery sliced
- 25 oz./750 ml vegetable broth
- 1 tablespoon grated fresh ginger or 1 teaspoon ginger powder
- 1 tablespoon yellow curry powder
- 1 can (14 oz./400 ml) coconut milk
- salt to taste
- In a large pot with hot olive oil sauté onions, garlic and celery for three minutes, stirring occasionally.
- Add butternut squash puree, vegetable stock, ginger and curry powder.
- Bring it to a boil, then reduce heat to simmer for 10 minutes.
- Add coconut milk.
- Purée with a (hand) blender.
- Taste with salt.
- Garnish with parsley, coconut flakes or pumpkin seeds.
- Serve immediately.
- You can freeze this soup for up to 3 months
Tip 1: Check out my clean eating soup collection
If you love my clean eating butternut squash soup recipe and also enjoy simplified recipes then check out my clean eating soup collection for more inspiration!
Tip 2: How to cut butternut squash
Cutting the squash can be a challenge if you have to do it on your own. Luckily my hubby loves to cut pumpkins and squashes, so I’m happy to give him this job like changing my car’s summer and winter tires;) Did I mention, that I’m really grateful for my skilled and helpful husband:)
But wait, I don’t want to leave you hanging, if you are forced to cut this bell-shaped vegetable on your own. Merissa from Little House Living shares an easy way how to cut butternut squash. Click here!
Tip 3: How to measure butternut squash
A medium butternut squash weighing 2 lbs./32 oz./900 grams yields about 1 lbs/16 oz./450 gr. of diced squash after you’ve removed the peel and seeds. Here are some more conversions for you:
1 lbs/16 oz./450 gr. butternut squash yields 7 oz./200gr. squash puree
3 lbs/48 oz./1360 gr. butternut squash yields 28 oz./800 gr. squash puree
These are my own experiences, yours may vary. Rule of the thumb: The larger the squash the better the proportion of flesh to seeds.