Coconut Butternut Squash Soup

Coconut Butternut Squash Soup


Yield: 4 servings

Nutrition (For 1 serving)

Calories 440;
Protein 11.5 g;
Total Fat 27.7 g;
Saturated Fat 18.6 g;
Trans Fat 0.2 g;
Carbohydrates 66.3 g;
Fibre 11.3 g;
Sugar 37.6;
Sodium 262 mg;
Cholesterol 16 mg;
Vitamin A 2101 RE;
Vitamin C 31 mg;
Calcium 136 mg;
Iron 5.9 mg;
1 smallButternut squash, halved and seeded
2 tbspCanola oil, divided30 mL
1/4 tspeach salt and pepper1 mL
19 ozRomano beans, drained and rinsed (1 can)540 mL
1 smallOnion, finely diced
3 clovesGarlic, minced
3 sprigsFresh thyme
1 canFull-fat coconut milk400 mL
2 cupsVegetable broth500 mL
Optional garnish: sour cream and nutmeg


Warm up with a big bowl of this smooth and flavourful soup made with roasted butternut squash, creamy coconut milk and garlicy Romano beans. Serve with a swirl of sour cream for an added creaminess.

Prep Time: 15 minutes

Cook Time: 1 hour, 10 minutes


  1. Preheat oven to 350°F (175°C).
  2. Coat squash with 1 tbsp (15 m) canola oil and season with salt and pepper. Place cut side down on parchment-lined baking sheet, roast for 45 minutes or until tender. Remove from oven, flip and allow to cool.
  3. Pour beans into a colander or strainer, rinse with cold water; set aside.
  4. In a Dutch oven or large stock pot, heat remaining 1 tbsp (15 mL) canola oil over medium-high heat. Add onions and sauté until soften, about 3-4 minutes. Add garlic and thyme sprigs; cook until fragrant, about 1 minute. Stir in beans, coconut milk, and vegetable broth. Using a large spoon, scoop both halves of roasted squash into pot; stir. Bring to a boil, reduce heat, cover and simmer for 20 minutes.
  5. Remove thyme sprigs. Using an immersion blender, purée until smooth. Ladle into bowls, and top with a dollop of sour cream and a sprinkle of nutmeg, if desired.

Tip:  Roast the butternut squash a day or two ahead, refrigerate until ready to use.