Healthy comfort food!

We love our soup at this time of the year when the weather is cold outside and we want to warm up from the inside out. Soup is also great because it can be prepared in bulk and stored in the freezer for a healthy option with minimal work. This butternut squash soup recipe is one of our favorites and from our experience, seems to be liked by most. Kids love this recipe! It’s a great way to get some high quality nutrition for them with something they’ll love. This soup is sweet, full of flavour and nutrition, and the colour makes us smile!

Relatively low carbohydrate ingredients

We’re still tending towards eating a low carbohydrate diet as we’ve shared previously and this soup fits in nicely with our low carb regime. We’re no longer eating a Keto diet at this point. If we were, this soup would have too much carbohydrate; however for how we’re doing things nowadays, it’s a good choice for us. Squash in general is a nice option for low carb diets ranging from about 3 to 10 grams of net carbs per 100 grams. The apples we add here give a nice sweetness but again, as far as fruits go, apples are low in carbohydrates (12g net carbs per 100 grams).

butternut squash soup ingredients

Seasonal and local eating

One of the great things about this soup is that it can be prepared from seasonal and local produce late into the winter. We’ve stocked our main ingredients so that, even at this time of year, we’re able to use Ontario grown produce! Wherever possible we try to use locally grown ingredients. In general we also try to eat a lot of seasonal foods which means eating food that’s grown within or close to the season we’re currently in. In Ontario, that can be tricky because the growing season only lasts about half the year. Luckily, many of the winter vegetables can be stored in a cold cellar or refrigerator for months at a time.

Ingredient choices

Butternut squash

With it’s sweet and nutty flavour, butternut squash is generally a favorite among the winter squashes. It has a low glycemic index and is great for people living with diabetes. It’s also a great source of fibre, which many people are lacking. One serving has over 100% of the RDA of Vitamin A, which is important for eye health, the skin and the immune system. It also contains 40% of the RDA for Vitamin C, which we’re all trying to make sure we get lots of nowadays to help keep our immune system strong and healthy. Butternut squash is also a good source of magnesium, potassium, calcium, vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese. (Butternut Squash nutritional information sourced from 1 and 2 ).


You likely know the familiar expression, “An apple a day keeps the doctor away.” While this may not be 100% accurate, it highlights that apples are a great source of nutrition, as are most fruits! As mentioned, apples are lower in sugar and carbohydrate than many fruits, which is another thing that makes them a great choice. They also have a high water content which helps with hydration. Apples have lots of fibre, both soluble and insoluble. They also contain pectin, a type of fiber that acts as a prebiotic which feeds the good bacteria in your gut. Apples also contain a good amount and a variety of different vitamins, minerals and antioxidants, which help to help neutralize damaging free radicals in our bodies. Unfortunately, in this recipe, we do remove the skin of the apples, so there will be a loss of some nutrients. (Apple nutritional information sourced from 3 and 4 )

Herbamare vegetable broth

In a previous blog, we shared about our love for Herbamare, an organic seasoning salt we use extensively! In this recipe we use the Herbamare Vegetable bouillon cubes. We’re sure to avoid most commonly used bouillon cubes as they contain Monosodium Glutamate (MSG). We’ve tried many of the boulions found in health food stores and this is the one we like the most! We buy it at Healthy Planet in Milton or sometimes on .

herbamare vegetable broth
butternut squash soup ingredients apples onions chopped
butternut squash soup ingredients sauted
butternut squash soup ingredients with broth


Serves: 8

Total Time: 20 minutes preparation, 40 minutes to cook


  • 2 tbsp coconut oil
  • 1 large butternut squash (approximately 2 pounds, peeled and cubed)
  • 2 medium onions (chopped)
  • 2 medium apples (peeled and cubed)
  • 2 tablespoons grated or minced fresh ginger (optional)
  • 2½ cups of vegetable broth (or enough to not quite cover ingredients, see photo above)
  • 1-2 tablespoons Thai Kitchen red curry paste (optional)
  • 1 can of coconut milk (398mL)
  • Salt to taste


  1. Heat oil in a large pot on medium heat.
  2. Add squash and onions and saute for 5 minutes.
  3. Add apples and saute for 5 minutes.
  4. Add ginger and saute for 2 mins.
  5. Add enough broth so that the ingredients are almost but not completely covered.
  6. Add red curry paste.
  7. Stir and cover, increasing heat to bring to a boil.
  8. Turn down heat and simmer for 25 minutes, or until butternut squash is soft, stirring occasionally.
  9. Remove from heat and blend until smooth.
  10. Add coconut milk and stir.
  11. Add salt to taste.
  12. Serve hot.
  13. Can be stored in the fridge for a couple of days.
  14. This recipe freezes well and can be kept frozen for months.


  • Peeling and chopping the butternut squash is quite the task. See if you can find a helper for this job. At our house this is Rob’s job!
  • Don’t worry about getting the proportions of your bulk ingredients perfect, you can adjust the amount of broth you need based on how much is in the pot.
  • Not all kids like spices and strong flavours so you may want to lighten up on the ginger and the curry paste, or exclude them altogether.
  • Nutritional information is a rough estimate.

Serving: 1 one-cup serving | Calories: 146 calories | Total Fat: 5 grams | Net Carbohydrates: 20 grams | Fiber: 5 grams | Protein: 2 grams

* Nutrition data is approximate and is for informational purposes only.