Healthy Butternut Squash Soup (No-cream)


Hello, friends πŸ™‚

Yes, I know… it’s been a while.

Today I tried out something that I have wanted to try for the longest time- Butternut/pumpkin soup. I just love me some pumpkin! Whether it is boiled, roasted or stir-fried, as long as it is sweet, count me in. Not only is this delicious vegetable a great source of Vitamin A (which is good for your eyesight), it also boosts your immune system, keeps your bones strong and healthy and aids in weight loss. Long story short, it’s low in carbs and high in health benefits.

After reading a few recipes online, I decided to come up with my own way of making this soup. This is because all seemed to contain either butter or heavy cream. I personally don’t object to the use of either of these ingredients, since they add some ‘oomph’ to the taste and texture as well as make the soup creamy. But, I wanted something that is low in fat, healthier and more nutritious. My recipe did not disappoint- the soup was thick, creamy in its own unique way, and very very delicious!

So, here it is πŸ™‚ I do hope you enjoy it.

Preparation time: 25 Mins
Cooking time: 25 Mins

Servings: 3

1 butternut squash (peeled, seeds removed)
2 to 3 cups of chicken broth (optional- you can substitute this with water)
1 onion (diced)
1 leek (diced)
1 big red capsicum (diced)
4 cloves of garlic (chopped)
1 chili pepper- chopped (optional)
2 tablespoons of extra virgin olive oil
Coriander powder / fresh coriander leaves (diced)
1 1/2 teaspoons of curry powder
Salt to taste
A pinch of black pepper (optional)

1. Prepare the butternut by chopping them into cubes. Wash them lightly in cold water, and drain.
2. Heat the oil in a saucepan.
3. Add onions, then stir. Add curry powder, coriander powder, chili pepper and mix well until onions start to brown. Add the chopped leeks and red capsicum and mix well. Stir-fry for about 2 mins.
4. Add the butternut cubes, salt, pepper and stir well to combine.
5. You can now add the first 2 cups of chicken broth or water and mix well to combine.
6. Cover and bring to boil, or until the butternut is well done.
7. If it is too thick, you can add an extra cup of chicken broth. Just keep adding the broth until you reach the consistency you prefer.
8. Once it is done, remove the saucepan from the heat source. Transfer the butternut mixture to a bowl and allow it to cool for a few minutes.
9. Slowly pour in the contents into a blender. Blend until the soup is smooth. If it is still too thick, you can add some warm water/ the remaining chicken broth for a better consistency. Then blend again to combine.
10. Your soup is now ready. Transfer it back to the saucepan just to heat it through once more.
11. Serve while hot with wholemeal toast or cracker bread.

Bon appetit! πŸ™‚

– If you only need one serving for the day, just heat up your portion and keep the rest in an air-tight container in the refrigerator once the soup has completely cooled.
– When cooking, pace yourself while adding your chicken broth/water until the soup reaches the consistency you desire.
– For the people who love extra-spicy dishes, please feel free to add more chili, hot pepper or whatever you need to make the soup even spicier:-)
– In case your butternut is not really sweet, you can opt to add some raw sugar, honey or a natural sweetener to taste.
– I usually buy my butternut squash in advance and keep them for a month or two. The longer they stay, the sweeter they become.


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