Butternut Squash Soup Recipe – Our Favorite

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You don’t have to wait for a special reason to cook this incredible Butternut Squash Soup. Living a Healthy Lifestyle is the only reason you’ll ever need.

Butternut Squash Soup is the perfect addition to your Seasonal Cleanse and beyond delicious! It is a staple any time I’m trying to reboot my digestion for better gut health. The best part is you can double or triple the recipe and freeze the leftovers for up to 3 months. If you are cleansing with your friends, make a big batch and share it with one another. Or drop off a container to one of your neighbors to enjoy! 

“Do you have a kinder, more adaptable friend in the food world than soup?

Who soothes you when you are ill?

Who refuses to leave you when you are impoverished and stretches its resources to give a hearty sustenance and cheer?

Who warms you in the winter and cools you in the summer?

Yet who also is capable of doing honor to your richest table and impressing your most demanding guests?

Soup does its loyal best.” — Judith Martin

Butternut Squash Soup is loaded with vitamin C, vitamin E, and beta-carotene. It is a powerful antioxidant that helps slow cellular aging and reduces inflammation as an added benefit. Ground Cumin, Ground Coriander, Ground Cinnamon, and Ground Ginger add a spice profile that will leave you feeling warm and fuzzy all over. This recipe serves up added heath benefits.

  • Improves eyesight and is an excellent source of lutein and zeaxanthin.
  • Helps with regularity – essential during a cleanse.
  • Works to keep bones strong by helping with calcium absorption. 
  • Good for your skin with a high vitamin C content to keep those wrinkles at bay.
  • Reduces inflammation in the body naturally.
  • Aids with weight loss with less than 100 calories per cup.
  • Low carb and high fiber to help you feel full. 
  • Has been known to decrease blood pressure with almost 500 mg of potassium per serving.

This Butternut Squash Soup recipe can be adapted into Thai Coconut Soup. Adjust spices to your taste using fresh ginger, coconut milk, Thai Curry paste, and some lemongrass.

If you can think of a more adaptable soup than Butternut Squash, let me know. I’m constantly tweaking this recipe to match my mood. I remember eating a similar soup at an Ayurveda Spa in India. Wellness Travel is one of my favorite pastimes. 

Let us know if you made adaptations to this Butternut Squash Soup recipe. I’m always looking for CLEVER IDEAS on how to serve soup. As always, at Mama Lama Magazine, we love to hear how you cook for your family and friends! Do you have a recipe to share? Drop us an idea. 

All the best!

Chris – The Happy Mama Lama

Bon Appetité!


Gather your ingredients and get cooking! It’s the perfect time of the year to make this soup!


Curried Butternut Squash Soup (Mushrooms Optional)

Chris Kelly
Butternut Squash Soup is a wonderful everyday soup and the perfect addition to your Seasonal Cleanse. It is beyond delicious! This soup is a staple of mine whenever I'm trying to reboot my digestion for better gut health. The best part is you can double or triple the recipe and freeze the leftovers for up to 3 months.
4.75 from 4 votes
Prep Time 40 minutes
Cook Time 1 hour
Total Time 1 hour 40 minutes
Course Main Course, Soup
Cuisine Indian
Servings 6 servings
Calories 298 kcal


  • Stockpot
  • Cookie Sheet


  • 2 Medium Butternut Squash or purchase Pre-Cut Butternut Squash
  • 2 tbs Butter Or Ghee
  • 3.5 cup Water or Vegetable Stock if you prefer
  • 1 cup Orange Juice If you like sweeter soup add - if not omit
  • ½ cup Chopped Onion
  • 1 clove Garlic Finely chopped
  • ½ tsp Ground Cumin
  • ½ tsp Ground Cinnamon
  • ½ tsp Ground Coriander
  • ¾ tsp Ground Ginger
  • ¼ tsp Dry Mustard
  • 1 ¼ tsp Salt
  • 3 dashes Cayenne Pepper
  • 1 cup Mushrooms sliced
  • 1 tbs Lemon Juice as a topping
  • 4 oz Sour Cream or yogurt as topping
  • ½ cup Slivered Almonds toasted
  • ½ cup Pumpkin Seeds optional


  • Peel and cube squash, place in a bowl, and coat with olive oil, salt, and pepper. Cover a cookie sheet with foil or parchment paper. (You may need two cookie sheets) Place cubed squash on the cookie sheet and roast in oven 425* for 40 minutes. While squash is cooking, move to the next step.
  • Heat butter, ghee, or olive oil in a large stockpot, at medium to low heat. Add the garlic, onion, salt, and spices.  Sauté until the onion is soft and the spices are fragrant. If the mixture begins to stick to the pan, add 1/2 cup of water. Use your judgment on how much liquid to add.
  • Next, add mushrooms, (if you are using them) to the stockpot. Cover, and cook for 10 minutes medium to low heat. Add in 3 cups of water or vegetable stock.
  • Put cooked squash in blender or Vitamix with 1 cup of water or stock and puree until smooth. Puree the squash in batches, so you don't clog up your blender or Vitamix.
  • Begin to add the squash puree to your stockpot already cooking on the stove. Heat everything together very gently at a low to medium heat. Taste to adjust the seasoning.  You may want more cayenne or salt, and pepper.
  • If you like a sweeter soup, add 1 cup of Orange Juice. I tend to omit the OJ, as I like a more savory soup.
  • Add fresh lemon juice to individual bowls just before serving.
  • Topped with yogurt, sour cream, chopped toasted almonds to taste, or pumpkin seeds.


This is a wonderful soup to make if you are on a Food Cleanse.
Serve topped with sour cream, or yogurt, and toasted almonds.  Squeeze some lemon on top for extra zest. Makes 5-6 servings and takes one and one-half hours to prepare.  The flavor continues to deepen with additional simmering.
NOTES:  You can easily DOUBLE the recipe & freeze half in smaller portions. Adjust spices to your taste when cooking in a large batch. If you prefer sweeter soup add 1 cup OJ & reduce water to 2.5 cups.
If freezing: Cook the mushrooms separately adding them to individual bowls. Freeze soup without mushrooms as they tend to become rubbery after freezing.
For a heartier meal, serve this soup with basmati rice. 
Recipe by Chris Kelly www.MamaLama.com


Serving: 2cupsCalories: 298kcalCarbohydrates: 40gProtein: 8gFat: 15gSaturated Fat: 5gTrans Fat: 1gCholesterol: 20mgSodium: 553mgPotassium: 1196mgFiber: 7gSugar: 11gVitamin A: 27107IUVitamin C: 76mgCalcium: 190mgIron: 3mg
Keyword butternut squash soup, cleansing soup, seasonal cleanse, squash soup
Tried this recipe?Let us know how it was!

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Chris shares her journey towards optimal health and happiness, teaching the wisdom practices of yoga, mindfulness meditation, Ayurveda, and a path to self-discovery. She is a Yoga Teacher 500-RYT, Meditation Teacher, and Editor-in-Chief of the Mama Lama Wisdom Collective. Chris loves to cook, especially for a crowd.

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2 thoughts on “Butternut Squash Soup Recipe – Our Favorite”

  1. 5 stars
    We enjoyed this recipe over the Christmas holidays. I love that you can add different topping so everyone can choose their own combinations.


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