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Butternut Squash and Corn Soup recipe

Butternut Squash and Corn Soup recipe

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  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Squash soup
  • Butternut squash soup

This is a deliciously creamy soup. Sweetcorn is simmered with butternut squash in a seasoned vegetable stock, pureed and then blended with natural yoghurt.

2 people made this

IngredientsServes: 4

  • 1 tablespoon olive oil
  • 1 clove garlic, finely chopped
  • 1 onion, chopped
  • 1 butternut squash, peeled and cubed
  • 155g sweetcorn kernels
  • 750ml vegetable stock
  • 1 teaspoon dried basil
  • 1/2 teaspoon ground black pepper
  • 125ml natural yoghurt
  • 1/2 teaspoon ground nutmeg

MethodPrep:15min ›Cook:25min ›Ready in:40min

  1. Heat the olive oil in a large saucepan over medium-high heat. Cook and stir the garlic and onion in the oil until soft and translucent. Add the butternut squash and sweetcorn and cook for 3 more minutes. Pour the stock into the pan and bring to the boil; season with basil and black pepper.
  2. Reduce the heat to medium-low and simmer uncovered until the squash is tender, about 15 minutes. Remove the pan from the heat and using a hand blender or working in batches with a liquidiser, process the soup until smooth. Stir in the yoghurt and nutmeg.

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Reviews & ratingsAverage global rating:(34)

Reviews in English (31)

Delicious! I added a pinch of Cajun spices.-19 Jul 2012

Very nice indeed, I added a pinch of crushed chili flakes-24 Jun 2011

This soup was truly delicious. The whole family loved this one.-30 Nov 2008

    • 2 1-pound butternut squash, peeled, halved lengthwise
    • 7 1/2 cups (or more) water
    • 1 tablespoon salt
    • 1/2 teaspoon plus 3 tablespoons olive oil
    • 2 cups chopped onion
    • 2 cups frozen corn kernels
    • 2 teaspoons chopped garlic
    • 1 teaspoon ground coriander
    • 3/4 teaspoon ground cardamom
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon cayenne pepper
    • 1/8 teaspoon ground cloves
    • 1 large potato, peeled, cut into 1/2-inch pieces
    1. Preheat oven to 400°F. Using spoon, scrape out seeds from squash reserve squash seeds. Combine 1 1/2 cups water, squash seeds and 1 tablespoon salt in small saucepan. Bring to boil. Strain seeds rinse under cold water to remove any squash pieces from seeds. Pat seeds dry with paper towel. Toss seeds with 1/2 teaspoon oil in small bowl. Sprinkle with salt. Transfer to baking sheet. Place squash on baking sheet. Brush with 1 tablespoon oil. Roast seeds until toasted, about 6 minutes. Roast squash until tender and lightly browned, turning once, about 45 minutes. Cut squash into 3/4-inch pieces.
    2. Heat 2 tablespoons oil in heavy large pot over medium-high heat. Add onions, 1 1/3 cups corn, garlic, coriander, cardamom, cumin, cayenne and cloves sauté until onions are tender, about 8 minutes. Add squash and 6 cups water. Bring to boil. Reduce heat simmer 30 minutes.
    3. Working in batches, puree chowder in processor until smooth. Return chowder to same pot. Bring to boil. Reduce heat. Add potato and remaining 2/3 cup corn kernels simmer until potato is cooked through, thinning chowder with more water if necessary, about 12 minutes. Season with salt and pepper. Spoon chowder into bowls. Garnish with toasted squash seeds and serve.

    Three Sisters Chili Recipe

    “The Three Sisters” in the title is derived from an old tale about Mexican and Navajo gardening culture… Corn, beans, and squash grow best when planted together.

    The corn stalks offer support for the other crops. The beans pull in nitrogen from the air to benefit the soil. And the big squash leaves protect the soil to keep it moist and prevent weeds.

    The Mexicans and Navajos believe that because these vegetables grow well together, they pair well together in recipes as well. We totally agree!

    Butternut Squash and Corn Soup Recipe Print

    Vegetarian soup with lots of vegetables and a little hit of heat. The pureed squash adds a real creamy texture. Makes 6 servings.

    What you need:

    • Medium sized butternut squash (could also use frozen or pre-cut for speed)
    • 1 litre vegetable stock
    • 2 tablespoons olive oil, divided
    • 1 onion, chopped
    • 3 cloves garlic, minced
    • 1 tbsp canned chipotle peppers, chopped
    • 1 red pepper, chopped
    • 2 cups frozen corn kernels
    • 1 tsp adobo sauce (from canned chipotle peppers)
    • 1 lime, juice and zest
    • salt, to taste

    How to make:

    1. Peel and chop butternut squash. Toss with 1 tablespoon of olive oil, salt and pepper. Roast at 400 for 25-30 minutes. Let cool and puree. (this can be done in advance)
    2. Heat oil in saucepan, add garlic, onion, chipotle pepper and red peppers, and sautee until tender.
    3. Add butternut squash puree, vegetable stock, corn, adobo sauce, and heat just until boiling.
    4. Add lime juice and zest, add salt to taste.

    Per serving (1/6 of recipe)

    • Calories – 160
    • Protein – 4.4 g
    • Carbohydrates – 27 g
    • Fat – 5.3 g
    • Fibre – 3.8 g

    Andrea Holwegner

    About Andrea Holwegner

    Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education. Read more

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    • 1 tablespoon extra-virgin olive oil
    • 1 medium shallot, chopped
    • 2 medium summer squash, (about 1 pound), diced
    • 3 teaspoons chopped fresh herbs, such as thyme or oregano, divided
    • 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
    • ¼ teaspoon salt
    • 1 cup fresh corn kernels, (from 1 large ear see Tip)
    • 1 teaspoon lemon juice
    • ¼ cup crumbled feta cheese

    Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, 1 minute. Add squash and 1 teaspoon herbs and cook, stirring occasionally, until the squash starts to soften, 3 to 5 minutes.

    Add broth and salt bring to a boil. Reduce heat to a simmer and cook until the squash is soft and mostly translucent, about 5 minutes more. Transfer to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan and stir in corn. Bring to a simmer over medium heat and cook, stirring occasionally, until the corn is tender, 3 to 5 minutes more. Remove from the heat stir in lemon juice. Serve garnished with the remaining 2 teaspoons herbs and feta.

    Make Ahead Tip: Cover and refrigerate for up to 2 days.

    Kitchen Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. If making a soup, after cutting off the kernels, you can reverse the knife and use the dull side to press down the length of the ear to push out the rest of the corn and its milk.

    Recipe: Butternut squash and corn soup

    1. Peel the butternut squash and cut it into half-inch dice.

    2. Heat the olive oil in a 6-quart stock pot. Sauté the onion and leek over medium heat about 5 minutes, until just soft. Add the butternut squash and corn and sauté for an additional 10 minutes. Add the rosemary and salt. Cover the vegetables with chicken or vegetable broth and cook uncovered for 30 minutes over low heat.

    3. Strain and set aside half the stock remove the rosemary branches. Purée the vegetables with an immersion or regular blender. Strain the purée through a large mesh strainer to remove the corn skin. Add half a cup of reserved stock (or more, if you prefer a thinner soup) back into the purée mixture. Store overnight in the refrigerator and reheat before filling an insulated container.

    Each serving: 97 calories 4 grams protein 16 grams carbohydrates 3 grams fiber 3 grams fat 1 gram saturated fat 0 cholesterol 461 mg. sodium.

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    Butternut squash soup. Warm up with our butternut squash soup ideas, perfect for autumn and winter. Our easy recipes include scrumptious vegetarian and healthy options. Watch how to make the best butternut squash soup in this short video!

    A soul-warming, flavorful soup that's perfect for fall and winter. This Butternut Squash Soup recipe is creamy and delicious, without being loaded up with heavy cream. It's easy to prepare, and the incredible flavor of the butternut squash really shines. You can cook Butternut squash soup using 11 ingredients and 11 steps. Here is how you cook that.

    Ingredients of Butternut squash soup

    1. Prepare 1 tablespoon of olive oil.
    2. Prepare 1 of medium onion, diced.
    3. You need 2 cloves of garlic, diced.
    4. You need 2 teaspoons of grated fresh ginger or 1 teaspoon powdered ginger.
    5. Prepare 3/4 teaspoon of sea salt.
    6. You need 1/4 teaspoon of white pepper.
    7. Prepare 1/2 teaspoon of fresh or dried thyme leaves, finely chopped.
    8. Prepare 1 of medium butternut squash.
    9. You need 800 ml of vegetable stock (or use chicken stock for a non-vegan soup).
    10. It’s 180 ml of coconut milk.
    11. It’s of coconut cream for garnish.

    This butternut squash soup has a secret ingredient—a tart green apple. It adds just the right balance for the squash. Ready in an hour and freezes well. Butternut squash soup is a classic fall and winter soup recipe.

    Butternut squash soup step by step

    1. 1 medium butternut squash, peeled and cut into 1-inch cubes.
    2. 1 medium onion and 2 gloves garlic diced and 2 teaspoons grated fresh ginger.
    3. Heat a large pot over medium heat. Add the olive oil..
    4. Add the onion, garlic, ginger, salt and pepper, and thyme, and saute until the onion is soft and transparent..
    5. Add the cubed butternut squash and toss in the onion mixture..
    6. Add the vegetable stock and stir to combine..
    7. Add the lid to the pot and bring to a boil over medium-high heat..
    8. Once the soup reaches a boil turn the heat down to medium-low and simmer for about 20 minutes or until the butternut squash is very tender when you pierce it with a fork..
    9. Remove the soup from the heat and add the coconut milk. Puree with a hand-held immersion blender, or puree in batches in a regular counter-top blender..
    10. Serve immediately with a garnish of some coconut cream or yogurt, or store in airtight containers in the fridge or freezer..
    11. Enjoy your soup :).

    But today we're roasting the butternut squash, which gives so much more depth of flavor and. This butternut squash soup recipe is the best! Top your butternut squash soup with bacon, mix it with spices, or add it into chili. Bonus: the veg is packed with Vitamin A and fiber, so you'll actually feel full after a bowl of one of these soups. These butternut squash soups are the perfect way to kick off the biggest meal of the year (before While these butternut squash soup recipes are great for Thanksgiving, they're also a great go-to.

    Recipe: Butternut Squash, Carrot and Ginger Soup

    This hearty, tasty soup is full of flavor but low in calories. It’s also naturally sweet, with carrots and butternut squash.

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    2 tablespoons extra virgin olive oil
    8 ounces (1 ¼ cups) onion – diced (about 1 large onion)
    9 ounces (2 cups) carrots – peeled and diced (about 4 medium carrots)
    1 teaspoon fresh ginger – minced
    46 ounces (9 cups) butternut squash – peeled, seeded and diced (about 3 medium squash, 5 ½ pounds whole)
    10 cups liquid vegetable broth
    1 pinch cayenne pepper (optional)


    1. In a pot, sautée the onion in olive oil on low flame until clear.
    2. Add carrots and sautée 10 minutes.
    3. Add ginger and sautée two minutes.
    4. Add butternut squash and vegetable stock and bring to a boil, then turn heat to medium low heat and simmer for 45 minutes.
    5. Puree with a blender until smooth and serve.

    Nutrition information

    Each 1-cup serving contains:

    Calories 70
    Sodium 230mg
    Sugars 4g
    Cholesterol 0mg
    Saturated fat 0g
    Fiber 3g
    Protein 1g
    Carbohydrate 13g

    Soup can be blended using a normal blender or an immersion blender. Immersion blenders tend to be safer, quicker, and easier to clean. This soup freezes well.

    Recipe courtesy of Wellness Institute Executive Chef Jim Perko, CEC, AAC