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Home » Recipes » Soups

Butternut Squash and Red Pepper Soup

Published: Sep 28, 2020 · Modified: Apr 18, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

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This butternut squash and red pepper soup is a flavorful lunch recipe and so perfect for the fall months! Easy to make in one pot, it's deliciously creamy from coconut milk with a hint of spice from zingy ginger.

Have a peek at my butternut and chicken soup and butternut squash and leek soup as more warming soup ideas for lunch or dinner!

butternut squash and red pepper soup in a white bowl on a beige cloth next to a spoon, herbs and garlic cloves.

Soups are always so cosy in the fall and winter months, and so easy to make for a tasty lunch. If you love fall-inspired soups then I know you will love my butternut squash and apple soup and pumpkin pesto soup too! Both so delicious and perfect for fall!

This butternut squash and red pepper soup has all the warming vibes, and is packed with veggies, herbs and a hint of spice. Thyme gives a lovely herby flavor, and the ginger a bit of zing. Enjoy this creamy vegan soup with all the family!

Jump to:
  • ⭐ Why you'll love this recipe
  • 🥕 Ingredients
  • 📖 Swaps and variations
  • 🔪 Step by step instructions
  • 💭 Recipe tips and notes
  • 📋 Frequently asked questions
  • 📋 Freezing guidance
  • 🥣 More flavorful soups
  • 📖 Recipe
  • 💬 Comments

⭐ Why you'll love this recipe

  • Fall flavors - butternut squash is the taste of fall (or autumn for my UK readers!) and has such a cozy and warming feeling when used as the basis of soup.
  • All the veggies - we use butternut squash, red bell pepper and carrots for so much veggie flavour!
  • Easy to make - just a few steps to make your warming lunch or dinner and all in one pot!

🥕 Ingredients

individually labelled ingredients to make butternut squash and red pepper soup including coconut milk, herbs and spices.

Make sure to see the recipe card below for the full ingredients and their quantities!

Some notes on a few of them:

  • Butternut squash, carrot and red pepper - as always, pick fresh produce without any wrinkles or bruising.
  • Coconut milk - the type you get in a can rather than in a carton used for coffee.
  • Vegetable broth - homemade is always extra flavorful I find, but store-bought is good too if it works for you.

📖 Swaps and variations

Use frozen butternut squash instead of fresh. While squash is usually available year-round, I have made this soup with frozen when I haven't been able to find it in the stores.

Increase the spice. If you like a more spicy butternut squash soup you can always use more ginger, and add a little turmeric or sweet paprika also.

🔪 Step by step instructions

Just a few steps to make this flavorful fall butternut squash and red pepper soup with coconut milk:

onion, garlic and herbs in a large pot labelled number one.
butternut squash and red bell pepper in a large pot labelled number two.

Step 1

Fry onion and garlic. In a large pot, cook the onion and garlic on a low heat in olive oil for 4-5 minutes, until softened. Sprinkle in the dried thyme and ground ginger after a minute or so (image 1).

Step 2

Add the vegetables. Add the butternut squash, red bell pepper and carrot to the pot and stir well to combine. Cook for about 5 minutes (image 2).

butternut squash and red pepper soup in a large pot labelled number three.
blended butternut squash and red pepper soup in a large pot labelled number four.

Step 3

Add vegetable stock. Pour in the vegetable stock, and bring to a boil. Reduce to a very light simmer and pour in the coconut milk. Stir well and cook for about 20 minutes (image 3).

Step 4

Blend the soup. Either use an immersion blender or transfer the soup mixture to a food processor and blend until smooth (image 4). Season with salt and black pepper, if using, and top with the garnishes.

💭 Recipe tips and notes

  • Peel the butternut squash and then dice into roughly similar sized pieces for an even cook time.
  • Adjust the amount of herbs and spice to taste preference.
  • Make sure the vegetables are fork tender before blending the soup.
  • If using pepitas as a garnish, you can dry toast them for a few minutes for extra flavour.

📋 Frequently asked questions

Can I roast the butternut squash and red bell pepper first?

Roasting the vegetables will give so much flavor, and is definitely an option. It will of course add a fair bit of time to the overall cook time. But lovely on a lazy weekend when you have the time!

Can I use frozen butternut squash?

Yes, you can use frozen butternut squash and I've made it that way a few times. The squash will release a little more liquid so you may wish to reduce the amount of vegetable stock used a little.

Do I need to peel the butternut squash to make the soup?

It is better to peel the butternut squash to make this recipe. If you are roasting the squash first then it isn't necessary to peel it as the skin is edible and will soften when cooked.

📋 Freezing guidance

This butternut squash and red pepper soup freezes really well. Allow the soup to cool completely, then ladle portions into freezer-safe containers such as tupperware or zip-loc bags. The soup can then be reheated in your soup pot. You may need to add a very small amount of water or vegetable stock.

butternut squash and red pepper soup garnished with herbs and pepitas in a white bowl on a beige cloth.

🥣 More flavorful soups

Perfect for lunch or a light dinner, there are many soups to choose from here on the site, including my warming parsnip cauliflower soup and my easy quinoa vegetable soup. Some recent recipes to enjoy:

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I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And I love to hear from you - so please do leave a star rating or comment if you've tried the recipe!

📖 Recipe

butternut squash and red pepper soup in a white bowl on a beige cloth next to a spoon and herbs.

Butternut Squash and Red Pepper Soup

Claire
This butternut squash and red pepper soup is a lovely lunch or light dinner. Combining fresh vegetables, coconut milk and spices, it's cozy, warming and particularly perfect as a fall meal!
5 from 3 votes
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Prep Time 10 minutes mins
Cook Time 35 minutes mins
Total Time 45 minutes mins
Course Appetizer, Dinner, Lunch, Main Dish
Cuisine American, British
Servings 4 servings
Calories 162 kcal

Ingredients
 
 

  • 1 tablespoon olive oil
  • 1 small butternut squash peeled, seeds removed, diced
  • 1 red bell pepper stalk, seeds and membrane removed, diced
  • 1 carrot peeled, diced
  • ½ white onion diced
  • 2 garlic cloves finely diced
  • 1 teaspoon dried thyme
  • ½ teaspoon ground ginger more to taste
  • 2 cups vegetable stock
  • 1 cup coconut milk
  • pinch salt
  • pinch black pepper

Optional garnishes

  • pepitas
  • fresh herbs diced

Instructions
 

  • In a large saucepan, cook the onion and garlic in olive oil on a low heat until softened, about 4-5 minutes, including the dried thyme and ground ginger after a minute or so.
  • Add the butternut squash, red bell pepper and carrot. Cook for about 5 minutes, stirring often.
  • Pour in the vegetable stock, bring to a boil and then reduce to a very light simmer. Add the coconut milk, stir well and allow to cook for about 20 minutes or until the vegetables are fork tender.
  • Use an immersion blender to blend to a smooth soup or transfer batches to a food processor and blend. Season with salt and black pepper, if using, and top with the garnishes.

Notes

  • Peel the butternut squash and dice into roughly similar sized pieces for an even cook time.
  • Frozen butternut squash can be used instead of fresh.
  • Adjust the amount of herbs and spice to taste preference.
  • If you don't have an immersion blender you can transfer batches to a food processor to blend the soup.
  • Nutritional information is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance (SIGHI)
All ingredients score 0 on the SIGHI list, with the exception of:
  • garlic and ginger, which score 1.
  • black pepper, which scores 2.
  • vegetable stock is variable, and will depend upon the brand used or your own recipe.

Nutrition

Calories: 162kcalCarbohydrates: 31gProtein: 3gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 490mgPotassium: 803mgFiber: 5gSugar: 9gVitamin A: 23671IUVitamin C: 80mgCalcium: 133mgIron: 2mg
Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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