Butternut Soup with Coconut Milk

4.0
(4)
3 Reviews

Serve this full-flavored soup as a first course or as a smooth vegetable stew over rice with a side of cooked greens. We've used full-fat coconut milk, which yields a decadent, silky soup. You can use light coconut milk, if you prefer, for a soup with less body (and only 1g saturated fat per serving).

By
Naomi Duguid
Naomi Duguid
Naomi Duguid

Naomi Duguid is a writer, traveler and photographer. Her most recent book is The Miracle of Salt: Recipes and Techniques to Preserve, Ferment, and Transform Your Food (2022). In her work, she explores daily home-cooked foods in their cultural context through stories, recipes and photographs.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Butternut Soup with Coconut Milk
Photo: Brian Woodcock; Styling: Cindy Barr
Active Time:
10 mins
Total Time:
30 mins
Servings:
8
Nutrition Profile:
Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 1 tablespoon olive oil

  • ½ cup thinly sliced shallots

  • 1 tablespoon minced garlic

  • 1 tablespoon minced peeled fresh ginger

  • 2 cups water

  • ½ cup canned coconut milk

  • 1 teaspoon salt

  • ¼ teaspoon ground red pepper

  • 2 (12-ounce) packages fresh cubed butternut squash

  • 1 tablespoon fresh lime juice

  • Ground red pepper (optional)

  • Cilantro leaves (optional)

Directions

  1. Heat a large heavy saucepan over medium-high heat. Add oil to pan; swirl to coat. Add shallots; sauté 3 minutes or until softened, stirring occasionally. Add garlic and ginger; sauté 1 minute. Add 2 cups water, coconut milk, salt, red pepper and squash; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until squash is tender, stirring occasionally.

  2. Place squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Stir in juice. Garnish with additional pepper and cilantro leaves, if desired.

Originally appeared: Cooking Light

Nutrition Facts (per serving)

86 Calories
4g Fat
13g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size about 2/3 cup
Calories 86
% Daily Value *
Total Carbohydrate 13g 5%
Protein 2g 4%
Total Fat 4g 5%
Saturated Fat 3g 15%
Sodium 304mg 13%
Calcium 47mg 4%
Iron 1mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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