Butternut Squash and Red Pepper Soup
This butternut squash and red pepper soup is a lovely lunch or light dinner. Combining fresh vegetables, coconut milk and spices, it's cosy, warming and healthy too!
Prep Time10 minutes mins
Cook Time35 minutes mins
Total Time45 minutes mins
Course: Appetizer, Dinner, Lunch, Main Dish
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 162kcal
- 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
In a large saucepan, fry 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. Season with salt and black pepper, if using, and top with the garnishes.
- 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.
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients in this butternut squash and coconut soup recipe 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.
Calories: 162kcal | Carbohydrates: 31g | Protein: 3g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 490mg | Potassium: 803mg | Fiber: 5g | Sugar: 9g | Vitamin A: 23671IU | Vitamin C: 80mg | Calcium: 133mg | Iron: 2mg