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5.0 from 24 votes

Butternut Squash, Chilli and Coconut Milk Soup

My perfect autumn/winter Sunday evening meal involves a warming pot of this Butternut Squash, Chilli and Coconut Milk Soup bubbling on the stove and fresh Pumpkin Seed and Rye Soda Bread cooking in the oven. Best of all I can make this whole meal in under 45 minutes 

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 326 kcal
Course: Soup

Ingredients

  • 1 tablespoon olive oil
  • 1 onion diced
  • 1 butternut squash (approx. 1kg/2lb), peeled and chopped into 1cm cubes
  • ½ teaspoon chilli flakes or to taste
  • 2 cloves garlic grated or crushed
  • 2 cm ginger grated
  • salt and pepper to taste
  • 400 ml tin coconut milk
  • juice of ½ lime
  • 2 tablespoons coriander (cilantro) leaves chopped, plus extra for garnish
  • Pumpkin seeds and sliced fresh red chilli for garnish (optional)

Instructions

    Cup of Yum
  1. Put the olive oil in a large saucepan and add the diced onion. Fry on a gentle heat with the lid on for 5 minutes until softened but not brown. Stir occasionally.
  2. When the onions are softened, add the cubed butternut squash, garlic, chilli flakes and ginger and fry on a low heat for 2 minutes.
  3. Add the coconut milk, bring to the boil then simmer for 15-20 minutes until the butternut squash is soft.
  4. Turn the heat off and add the juice of half a lime plus the chopped coriander and blitz with a blender until smooth.
  5. Serve the soup decorated with coriander leaves, pumpkin seeds and slices of fresh red chilli.

Notes

  • Nutrition information is approximate and meant as a guideline only.

Nutrition Information

Calories 326kcal (16%) Carbohydrates 28g (9%) Protein 4g (8%) Fat 25g (38%) Saturated Fat 19g (95%) Sodium 26mg (1%) Potassium 920mg (26%) Fiber 4g (16%) Sugar 5g (10%) Vitamin A 20020IU (400%) Vitamin C 42.9mg (48%) Calcium 117mg (12%) Iron 4.7mg (26%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 326

% Daily Value*

Calories 326kcal 16%
Carbohydrates 28g 9%
Protein 4g 8%
Fat 25g 38%
Saturated Fat 19g 95%
Sodium 26mg 1%
Potassium 920mg 20%
Fiber 4g 16%
Sugar 5g 10%
Vitamin A 20020IU 400%
Vitamin C 42.9mg 48%
Calcium 117mg 12%
Iron 4.7mg 26%

* Percent Daily Values are based on a 2,000 calorie diet.