On days when your gut just needs something gentle, this is the soup to reach for. Butternut squash is smooth, mild, and rich in soluble fiber and beta-carotene, while ginger's gingerols support digestion without irritating a sensitive stomach. Blended silky smooth, it's comforting in the way only a bowl of squash soup can be.
Ingredients
- 1 large butternut squash (about 1kg), peeled, seeded, and cubed
- 1 large onion, diced
- 4 garlic cloves, minced
- 4cm fresh ginger, grated
- 750ml vegetable broth
- 200ml coconut milk
- 2 tbsp olive or coconut oil
- 1 tsp cumin
- 1/2 tsp turmeric
- Salt and pepper
- Toasted pumpkin seeds and fresh coriander to serve
Instructions
- Heat oil in a large pot over medium heat. Cook onion until soft, 5 minutes.
- Add garlic and ginger. Cook 2 minutes.
- Add squash, cumin, and turmeric. Stir to coat.
- Add broth. Bring to a boil, then reduce heat and simmer 25 minutes until squash is completely tender.
- Add coconut milk. Blend until smooth with a hand blender or in batches.
- Season with salt and pepper. Serve topped with pumpkin seeds and coriander.
Nutrition Facts (per serving)
| Calories | 220 |
| Total fat | 13g |
| Total carbohydrates | 25g |
| Dietary fiber | 5g |
| Protein | 4g |
| Sodium | 380mg |
Why This Is Good for Your Gut
Butternut squash's beta-carotene is converted to vitamin A, which maintains gut lining integrity. Its soluble fiber is gentle and easy to digest. Ginger reduces gut inflammation and supports gastric motility. Pumpkin seeds provide zinc — a mineral structurally necessary for tight junction protein function in the gut lining.
Keep this one in your back pocket for whenever your stomach needs something easy and soothing.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.