This Butternut Squash Soup is a healthy & delicious recipe, made with butternut squash, carrots ,onions and a touch of spice. It’s so easy to make on the in the Instant Pot or Stove top.Its Vegan and Keto Friendly.
IS BUTTERNUT SQUASH KETO FRIENDLY?
Butternut Squash can definitely be eaten on a keto diet but should be limited. 1 cup of butternut squash is about 13g net carbs which makes it a fairly high carb vegetable option. However, pair it with other low-carb vegetables like cauliflower to make it work for a keto–friendly diet.
WHAT DO YOU EAT WITH BUTTERNUT SQUASH SOUP?
- garlic bread
- grilled cheese sandwich
- salad
TOPPINGS FOR BUTTERNUT SQUASH SOUP!
Pumpkin Seeds
Shredded Cheese – Parmesan, Cheddar, Mozzarella
Heavy Cream or coconut cream
Any combination from above
LOOKING FOR MORE SOUP RECIPES?
VARIATIONS TO MAKE :
- Spicy Butternut Squash Soup: Add more red chilli powder or red chilli flakes to make soup spicy.
- Thai Curried Butternut Squash Soup:You can add 1 tablespoon of thai curry paste.
- Curried Butternut Squash Soup:Add 1 tablespoon of curry powder instead of red chilli powder.
- Butternut Squash Apple Soup:Add a green apple, diced along with the butternut squash and carrots before pressure cooking.
- Replacement for coconut milk :You can use heavy whipping cream or full fat milk or half and half in place of coconut milk.
- Keto Butternut Squash Soup:Replace carrots with cauliflower to make it keto friendly in this recipe.
- Toppings:You can use sunflower seeds, roasted chickpeas as healthier toppings option.
- Fresh Herbs: use rosemary , sage ,oregano or thyme.
TIPS:
- Be sure to sauté the onion and ginger ,garlic, in a little olive oil or butter first. Soup will have a rich flavor.
HOW LONG CAN YOU KEEP THIS SOUP?
STORE: Butternut Squash Soup will last up to 3-4 days in the fridge as long as you store it in an airtight container.
FREEZE: You can freeze Butternut Squash Soup for up to 2 months in an airtight container without adding the cream/milk.Defrost the soup in the fridge overnight, then reheat it on the stove until smooth again. Add the cream and adjust the seasonings, as needed.
HOW TO MAKE BUTTERNUT SQUASH IN INSTANT POT STEP BY STEP
Press SAUTE mode on Instant Pot. Add butter or oil and once it’s hot add minced garlic ,ginger ,onions and saute till the onions turn soft.
Add diced butternut squash, carrots ,water or vegetable stock, red chilli flakes and salt.
Press CANCEL button on Instant Pot.Close the lid on the pot, and turn valve from VENTING to SEALING position.Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 8 minutes.
When the instant pot beeps, let the pressure release naturally. Open the lid.
Puree soup using a hand blender until smooth.If you don’t have a hand blender ,puree in a blender in batches once slightly cooled.
Add thick coconut milk, red chilli flakes, red chili powder ,lime juice and stir well.It tastes really great with coconut milk but you can also replace with milk or cream or half and half.
If you think soup is too thick ,you can add water into soup and boil for 2 minutes.
Serve hot and top with
STOVE TOP POT METHOD:
Heat oil or butter in a large pot and once it’s hot add minced garlic ,ginger ,onions and saute till the onions turn soft.
Add diced butternut squash, carrots ,water or vegetable stock, red chilli flakes and salt.
Cover and simmer until the vegetables are soft, about 20-25 minutes.
Puree soup using a hand blender until smooth.If you don’t have a hand blender ,puree in a blender in batches once slightly cooled.
Add thick coconut milk, red chilli flakes, red chili powder, lime juice and stir well.It tastes really great with coconut milk but you can also replace with milk or cream or half and half.
Serve hot and top with red chilli flakes and pumpkin seeds.
INSTANT POT BUTTERNUT SQUASH SOUP RECIPE CARD
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This easy Butternut Squash Soup is a creamy ,healthy & delicious recipe, made with butternut squash, carrots ,onions and a touch of spice. It's so easy to make in the Instant Pot or Stove top.
- 1.5 lbs diced butternut squash, peeled and deseeded (about 4 cups)
- 1 cup carrot ,diced
- 1 tablespoon coconut oil or butter
- 3 garlic cloves ,minced
- 1/2 inch ginger ,minced
- 1 cup sweet onion ,finely chopped
- 1 teaspoon red chilli flakes
- 1 teaspoon red chilli powder
- 2 cups water
- 1/2 cup thick coconut milk
- juice of half lime
- salt to taste
- 1 tablespoon pumkin seeds
- 1/4 teaspoon red chilli flakes
- 1 teaspoon cilantro
- 1 tablespoon full fat coconut milk
Press SAUTE mode on Instant Pot. Add butter or oil and once it’s hot add minced garlic ,ginger ,onions and saute till the onions turn soft.
Add diced butternut squash, carrots ,water or vegetable stock, red chilli flakes and salt.
Press CANCEL button on Instant Pot.Close the lid on the pot, and turn valve from VENTING to SEALING position.Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 8 minutes.
When the instant pot beeps, let the pressure release naturally. Open the lid.
Puree soup using a immersion blender until smooth.If you don’t have a immersion blender ,puree in a blender in batches once slightly cooled.
Add thick coconut milk, red chilli flakes, red chili powder, lime juice and stir well.It tastes really great with coconut milk but you can also replace with milk or cream or half and half.
If you think soup is too thick ,you can add water into soup and boil for 2 minutes.
Serve hot and top with red chilli flakes and pumpkin seeds.
Heat oil or butter in a large pot and once it’s hot add minced garlic ,ginger ,onions and saute till the onions turn soft.
Add diced butternut squash, carrots ,water or vegetable stock, red chilli flakes and salt.
Cover and simmer until the vegetables are soft, about 20-25 minutes.
Puree soup using a immersion blender until smooth.If you don’t have a immersion blender ,puree in a blender in batches once slightly cooled.
Add thick coconut milk, red chilli flakes, red chili powder, lime juice and stir well.It tastes really great with coconut milk but you can also replace with milk or cream or half and half.
Serve hot and top with red chilli flakes and pumpkin seeds.
Variations:
- Spicy Butternut Squash Soup: Add more red chilli powder or red chilli flakes to make soup spicy.
- Thai Curried Butternut Squash Soup:You can add 1 tablespoon of thai curry paste.
- Curried Butternut Squash Soup:Add 1 tablespoon of curry powder instead of red chilli powder.
- Butternut Squash Apple Soup:Add a green apple, diced along with the butternut squash and carrots before pressure cooking.
- Replacement for Coconut milk :You can use heavy whipping cream or full fat milk or half and half in place of coconut milk.
- Toppings:You can use sunflower seeds, roasted chickpeas ,cheese as healthier toppings option.
- Fresh Herbs: use rosemary , sage ,oregano or thyme.
Tips:
- Be sure to sauté the onion and ginger ,garlic, in a little olive oil or butter first. Soup will have a rich flavor.
I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT.
Note:Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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