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butternut squash and red pepper soup in a white bowl on a beige cloth next to a spoon and herbs.
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5 from 3 votes

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
Cook Time35 minutes
Total Time45 minutes
Course: Appetizer, Dinner, Lunch, Main Dish
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 162kcal
Author: Claire

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, 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.

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.
 
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.

Nutrition

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