Cozy Anti-Inflammatory Butternut Squash Soup

As the air turns crisp and fall settles in, there’s nothing more comforting than a warm bowl of soup. This butternut squash soup is velvety, nourishing, and infused with anti-inflammatory spices like turmeric, ginger, cinnamon, and cumin. It’s a recipe that feels like a hug in a bowl—simple, wholesome, and packed with flavor.

Ingredients (serves 4)

• 1 medium butternut squash, peeled + cubed (about 4 cups)

• 1 tbsp olive oil or avocado oil

• 1 medium onion, chopped

• 2 garlic cloves, minced

• 1 carrot, chopped

• 1 tsp turmeric

• 1 tsp ginger (fresh grated or powdered)

• ½ tsp cinnamon

• 1 tsp cumin

• 4 cups vegetable or chicken broth

• ½ cup coconut milk (plus extra for garnish)

• Sea salt + pepper to taste

• Garnish: pumpkin seeds, fresh parsley or cilantro, swirl of coconut milk, sprinkle of cinnamon

👉 Optional: Serve with a slice of hearty whole-grain or almond flour bread.

Instructions

1. Heat oil in a large pot. Sauté onion, garlic, and carrot for 5 minutes until softened.

2. Add cubed squash, turmeric, ginger, cinnamon, cumin, salt, and pepper. Stir well to coat the veggies in the spices.

3. Pour in broth, bring to a boil, then reduce to simmer until squash is tender (about 20 minutes).

4. Use an immersion blender (or carefully transfer to a blender) to puree until smooth and creamy.

5. Stir in coconut milk. Taste and adjust seasonings!

6. For extra thickness, let the soup sit uncovered for 15 minutes before serving.

7. Garnish with a swirl of coconut milk, sprinkle of cinnamon, cilantro or parsley, and pumpkin seeds. Serve warm.

Why This Soup is Good for You

🌱 Butternut Squash – Rich in beta-carotene (a precursor to vitamin A), it supports immune health, vision, and glowing skin.

🧄 Garlic & Onion – Naturally antimicrobial and supportive of gut health.

🥕 Carrot – Adds sweetness while boosting vitamin A and antioxidants.

✨ Turmeric, Ginger, Cinnamon & Cumin – A powerhouse spice blend for reducing inflammation, aiding digestion, and balancing blood sugar.

🥥 Coconut Milk – Adds creaminess with healthy fats that help your body absorb fat-soluble vitamins.

Nutritional Information (per serving, serves 4)

• Calories: ~178 kcal

• Protein: ~3.8 g

• Carbs: ~21 g

• Fat: ~9.8 g

• Fiber: ~4.5 g

This soup is light yet satisfying, making it perfect as a starter, a cozy lunch, or paired with a protein for dinner.

✨ Warm, comforting, and deeply nourishing—this butternut squash soup is more than just a fall favorite, it’s a recipe that fuels your body and supports your health from the inside out.