Immune-Boosting Butternut Squash Soup with Garlic, Ginger and Chilli
When the Winter months arrive and the sniffles start to creep in, nothing beats a wholesome bowl of butternut squash soup! At this time of year, Squash varieties are in abundance so a comforting bowl of butternut squash soup is my favourite thing to make! It’s nourishing and absolutely delicious!
Also, this creamy autumnal butternut squash soup is loaded with seasonal vegetables and a medley of beautifully warming spices that support your immune system naturally.
Swap the butternut squash for pumpkin if you’d like. Plus, you can also blitz silken tofu into it for an extra source of protein!
The benefits of eating seasonally
Eating seasonally isn’t just better for the planet — it’s better for your body, too.
Nature often provides us with the food we need most at any given time of year. Appreciating seasonal produce allows us to observe and connect with the rhythm of nature which can be quite therapeutic. In colder months, earthy root vegetables and squashes are grounding, hearty, and rich in slow-release carbohydrates — exactly what the body craves for warmth and energy.
Autumn produce like squash, carrots, and onions are at their peak right now, which means more flavour, and better nutrition too! Picking fruits and veg at their peak ripeness means they are more fresh and more nutrient-dense, containing higher levels of vitamins, minerals, and antioxidants.
Out-of-season produce is often harvested early and transported long distances, losing some of its nutritional value along the way. In that sense, eating seasonally can also reduce your carbon footprint and the food doesn’t need to travel as far!
Why do I roast my veggies first?
Roasting the vegetables first brings out their sweetness and depth of flavour, while the blend of garlic, ginger, and chilli adds a gentle heat and plenty of medicinal benefits — perfect for the cold and flu season. Needless to say they soften up which makes blitzing a breeze!
It’s smooth, aromatic, and satisfying, with coconut cream for a silky finish.
Why is this Butternut Squash Soup perfect for flu season?
- Garlic is known for its antiviral and antibacterial properties. It contains allicin, a compound that helps the body fight infections and boost white blood cell activity.
- Ginger has natural anti-inflammatory effects that soothe sore throats and aid digestion. It’s also warming, helping circulation and easing chills.
- Chilli contains capsaicin, which can help clear congestion and open the airways — a natural decongestant that adds a lovely kick.
- Turmeric is rich in curcumin, a powerful antioxidant that reduces inflammation and strengthens immune response.
- Butternut squash provides beta-carotene (vitamin A), supporting skin health and immunity, while its natural sweetness balances the spice beautifully.
This immune-boosting butternut squash soup is everything you need in a bowl — comforting, nutritious, and naturally healing — ideal for keeping you healthy through autumn and winter.
Enjoy it with crusty bread or a sprinkle of toasted seeds for extra texture.
Other recipes you might like include:
- Vegan Katsu Curry
- Roasted Sweet Potato Pumpkin Puff Pastry with Sage & Caramelised Onion
- EASY & Tasty Gluten Free Shepherds Pie
Immune-Boosting Butternut Squash Soup
Warm up this autumn with a creamy immune-boosting butternut squash soup made with garlic, ginger, and chilli — packed with flavour, antioxidants, and natural cold-fighting goodness.
Ingredients
- 1 whole butternut squash, peeled and chopped
- 1 white onion, chopped
- 1 bunch of garlic cloves, peeled
- 1 carrot, sliced
- 1 red chilli, chopped
- 2 vine tomatoes, quartered
- 1 red pepper, sliced
- 1 knob of ginger, peeled and chopped
- Olive oil
- 1 tsp cumin seeds
- 2 tsp turmeric
- 1 tsp ground coriander
- 1 vegetable stock cube
- 2 litres boiling water
- 2 heaped tbsp coconut cream
- Sea salt and black pepper, to taste
- Mixed herbs, to taste
- Fresh coriander, to serve
Instructions
- Preheat your oven to 200°C (fan 180°C).
- Prepare the vegetables. Peel and roughly chop the butternut squash, carrot and ginger. Add these to a roasting tin with the onion (halved), garlic bundle, chilli (de-seeded), tomatoes (halved), red pepper (de-seeded). Drizzle generously with olive oil and season with sea salt, black pepper, and mixed herbs.
- Roast for around 40 minutes until the vegetables are soft and lightly caramelised.
- Combine and blend. In a large pot, add the roasted vegetables with the vegetable stock, boiling water, and coconut cream. Plus, cumin seeds, turmeric, and ground coriander.
- Blitz until smooth. Use a hand blender to blend until smooth. Alternatively, you can transfer it all to a blender or food processor (be mindful of your blender’s capacity) - you might have to do it in batches.
- Adjust seasoning. Taste and add more salt or pepper as needed.
- Serve hot, garnished with fresh coriander and a drizzle of coconut cream if desired.
Notes
Feel free to swap squash with pumpkin.
Plus, you can also blitz silken tofu into it for extra protein.
