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Creamy Squash Soup

Creamy Squash Soup
Heather Nicholds

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Video Transcription *PDF

Grocery List and Class Prep Notes *PDF

Prep time: 20 min. Cook time: 30 min.
Time from start to eating: 50 min.
Makes enough for 4 bowls.


  • 1 onion, peeled and chopped
  • 1-2 cloves garlic, minced or pressed
  • 1 tsp thyme
  • 1 small butternut or kabocha squash, peeled and cubed (about 2 cups)
  • Pinch salt
  • 1 zucchini, chopped
  • 1 Tbsp nut/seed butter (optional)
  • 2 Tbsp pumpkin seeds (garnish)
  • 2 Tbsp fresh parsley, cilantro and/or chives, chopped (garnish)


  1. Put the onion and garlic in a large soup pot with just enough water to cover the bottom. For a richer flavor, use white wine or vegetable stock or broth here.
  2. To really concentrate the flavors, saute the onions and garlic in a teaspoon of olive oil. Heat this to medium-high, stirring the garlic and onions occasionally, until they’re softened and then add the thyme, squash and a sprinkle of salt.
  3. Pour 2 cups of water into the pot and bring to a boil. This happens much faster if you boil the water in advance. Cover, and leave to simmer for about 15 minutes, then add the zucchini.
  4. Once the squash and zucchini are soft, you can puree the soup using a hand blender (easiest), food processor or blender. You can also leave it as a loose soup if you prefer. Add the nut/seed butter to thicken if you want, and serve garnished with pumpkin seeds and/or fresh herbs.

Nutrition Facts

Per serving

  • Calories 117
  • Total Fat 5.3g 8%DV
  • Saturated Fat 0.8g 4%DV
  • Cholesterol 0mg 0%DV
  • Sodium 301mg 23%DV
  • Carbohydrates 16.1g 5%DV
  • Dietary Fiber 2.9g 12%DV
  • Sugar 3.9g
  • Protein 4.2g
  • Vitamin A 7733IU 286%DV
  • Vitamin C 26.6mg 30%DV
  • Calcium 66mg 6%DV
  • Iron 2.4mg 13%DV


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