Photo: Brian Woodcock; Styling: Cindy Barr
Hands-on Time
10 Mins
Total Time
29 Mins
Serves 8 (serving size: about 2/3 cup)

Serve this full-flavored soup as a first course, or as a smooth vegetable stew over rice with a side of cooked greens. We've used luxurious full-fat coconut milk, which yields a decadent, silky soup. You can use light coconut milk, if you prefer, for a soup with less body (and only 1g saturated fat per serving).

How to Make It

Step 1

Heat a large heavy saucepan over medium-high heat. Add oil to pan; swirl to coat. Add shallots; sauté 3 minutes or until softened, stirring occasionally. Add garlic and ginger; sauté 1 minute. Add 2 cups water, coconut milk, salt, red pepper, and squash; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until squash is tender, stirring occasionally.

Step 2

Place squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Stir in juice. Garnish with additional pepper and cilantro leaves, if desired.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Ratings & Reviews


July 30, 2018
So good! I did a few things differently because I'm apparently incapable of following directions. I used 2 large carrots instead of the shallots because I hate anything like an onion, added 2/3 of a jalapeno along with the squash, added a vegetable stock cube, and used whey instead of water because my fridge is always full of it. BTW if anyone isn't using 2/3 of a large butternut squash and it seemed a good amount.

July 30, 2018
*isn't using packaged squash

Easy and Tasty

October 26, 2015
My husband and I make soup most Sundays in the cold weather months, and like to combine "old faithfuls" with new and interesting. Taste-wise this soup had a tad too much heat for us but was otherwise great. The prep time vs. other soups that involve making a stock moves it from a solid 3+ stars to a 4. Next time I will cut the red pepper a bit, and move this into the weeknight dinner rotation.

Easy and delicious

February 14, 2016
I thought this recipe was both easy and delicious.  I used 12 oz of squash and 1 medium sweet potato because that's what I had on hand.  I also substituted 1/4 tsp of ground ginger for the fresh ginger.  I would definitely make it again!

Comfort in a cup!

November 14, 2016
I LOVE soup! I use the low fat coconut milk and add an extra 1/2 cup. I've also added carrots, onions and yams. Any variation comes out perfectly!


December 04, 2016
This is a nice little recipe. The flavors are subtle so for some people it may seem bland. Nevertheless, I probably won't make it again as it is. Using pre-cut, packaged squash makes it pricey. Peeling, scooping seeds, and cutting it yourself is a lot of work. I may try it with either sweet potatoes or carrots (going a little further than Terri did). I doubt it will make much difference in flavor.

amateurcook's Review

April 20, 2013
This is definitely a keeper. Very tasty.

SarahOse's Review

March 21, 2013

VeggieHeaven's Review

March 21, 2013

vpteacher's Review

December 06, 2014
Perfect vegan dish for my son. The rest of us loved it, also.