spicy butternut squash soup

spicy butternut squash soup

This spicy version of butternut squash soup includes fresh ginger, cinnamon, cumin, and cloves, but you can vary the spices, or replace them with fresh herbs, such as rosemary or sage.

Serves 4


2 tbsp olive oil

1 onion, chopped

2 garlic cloves, minced

2 tbsp grated peeled fresh ginger

1/2 tsp ground turmeric

1/8 tsp ground cinnamon

1/8 tsp ground cumin

Small sprinkle of ground cloves

2 carrots, peeled and chopped

1 cooking apple, peeled and chopped

4 cups butternut squash, peeled, seeded, and chopped

3 cups water

Himalayan salt and freshly ground pepper


Heat the olive oil in a medium-sized saucepan and add onion and garlic, stirring often until tender, for around 6-8 minutes.

Add ginger and spices and cook until fragrant, about 1 minute.

Add the carrots, apple, butternut squash, and water. Bring to a boil; cover partially and reduce to a simmer. Season with salt and pepper.

Cook until the vegetables are tender, for about 20 minutes.

Let it cool and then purée the soup in a blender until smooth. Re-heat after blending and serve sprinkled with more pepper.

Andy’s Sugar Safe® Tips

Sprinkle with some toasted pumpkin seeds or walnuts, or serve as a side to your favourite protein dish, to add to your macronutrient (protein/fat/carbohydrate) content.

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