Home allergy-friendly Sweet & Spicy Butternut Squash Soup

Sweet & Spicy Butternut Squash Soup

written by Head Health Nutter October 24, 2009

The trees in Toronto are glowing with autumn colours and there’s a chill in the air. There’s always something to love in every season and if you’re having a hard time finding it, food is always a safe bet! Let’s embrace the fall brisk winds with some warm, seasonal soup.

Although the ingredients in this lovely fall soup require a little muscle to prepare, between the creamy texture, sweet, spicy taste and powerful health benefits, you’ll be thankful for the workout the gourd gave you!

Low in calories and high in essential vitamins A and C, this butternut squash, garlic and curry soup is your ticket to better health and youth:

Sweet & Spicy Butternut Squash Soup

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Serves: 6-8 Prep Time:


  • 1 medium butternut squash, peeled and cubed
  • 2 small yams or sweet potatoes
  • 2 medium carrots
  • 1 small onion
  • 5-6 garlic cloves, peeled and whole
  • 2 fresh apples, seeded and cubed
  • 6 cups veggie or chicken stock
  • 1 tsp cinnamon
  • 2 tbsp curry
  • 1 tsp sea salt
  • black pepper to taste


  1. Throw on some tunes and prepare the veggies.
  2. In a soup pot, simmer ingredients for approximately 20 minutes or until vegetables are cooked through.
  3. Let cool and puree soup in a food blender until smooth.
  4. Reheat and serve. (or freeze for later!)


Nutritional Information Calories 223.1 Total Fat 5.6 g Saturated Fat 1.2 g Polyunsaturated Fat 1.0 g Monounsaturated Fat 3.1 g Cholesterol 7.2 mg Sodium 371.8 mg Potassium 894.6 mg Total Carbohydrate 37.7 g Dietary Fiber 6.9 g Sugars 6.4 g Protein 8.4 g Vitamin A 264.8 % Vitamin B-12 0.0 % Vitamin B-6 25.0 % Vitamin C 49.6 % Vitamin D 0.0 % Vitamin E 2.1 % Calcium 9.3 % Copper 16.9 % Folate 12.3 % Iron 10.6 % Magnesium 14.9 % Manganese 26.2 % Niacin 29.0 % Pantothenic Acid 9.7 % Phosphorus 14.1 % Riboflavin 16.6 % Selenium 9.7 % Thiamin 16.4 % Zinc 5.1 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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Emmanuel Lopez-Motivatorman October 25, 2009 at 8:07 am

Again, another delicious sounding soup! Thanks Stephanie, this is great comfort food that is also healthy.

Head Health Nutter November 4, 2009 at 3:46 pm

You’re so right, Emmanuel! It IS comfort food without the fat and sugar. πŸ™‚

Jokeysmurf September 9, 2011 at 8:02 pm

Hahahaha! All recipes should have these instructions: “Throw on some tunes…” πŸ™‚

Head Health Nutter September 10, 2011 at 2:01 pm

Oh, yes, Jokeysmurf – adding the tunes while cooking is a must! hahaha

Jokeysmurf September 10, 2011 at 2:30 am

I made this soup with apples and pears and no garlic or onions, and some people that I fed it to said it smelled and tasted like pumpkin pie. Mmmmm! Best butternut squash soup recipe I have found. Thank you!! πŸ™‚

Head Health Nutter September 10, 2011 at 2:02 pm

Nice! Isn’t it a wonderful feeling to share yummy recipes with those you love?? It gives me a warm, fuzzy feeling…

Head Health Nutter September 10, 2011 at 2:02 pm

Oh, and you’re MOST welcome. πŸ˜‰


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