I love soup, especially in the Fall/Winter season when our bodies are looking to stay warm. Soup is a great way to get our intake of vegetables (and phytonutrients) into our bodies.  Vegetables are highly needed in our diet because they are a great source of fiber and the phytonutrients help to keep our immune system strong to fight off illness.

I always like to make a big batch of this soup so I can pack some leftovers for lunch and/or freeze some to use for later.

This soup has got to be one of my ultimate favourites.  I stripped this recipe down to the most basic ingredients, so there’s no fuss.  You can always add more vegetables like chopped carrots, celery and fresh/dried herbs if you desire.


EASY SQUASH SOUP  –  Created by: Silvia Rocca @ www.silviarocca.com


Serves 4-6

  • 1  medium to large butternut squash (3-5lbs)
  • 2 large sweet potatoes
  • 1 cup of white onions, chopped
  • 3 large cloves of garlic, chopped
  • 1.5 -2 Litres of vegetable or chicken stock. (My favourite brand is “Imagine”)
  • 1 can of coconut milk in a can, full fat variety. (Look for Organic varieties).
  • 1 teaspoon of cayenne pepper
  • 1 teaspoon of nutmeg
  • 2 tablespoons of turmeric spice (for beautiful colour and medicinal benefits)
  • Handful of raw pepita seeds for topping (optional).


  1. Cut the butternut squash in half and remove the seeds. Place in roasting pan alongside whole sweet potatoes (as is). Add enough water to the pan and roast for about 40 minutes covered, until fork tender.
  2. Once roasted, spoon out the inside of the butternut squash and remove the sweet potato skins.  Set aside.
  3. Lightly sauté garlic, onions in a large pot with some of the vegetable/chicken stock until translucent.  Add spices (turmeric, cayenne and nutmeg).
  4. Add the roasted squash, sweet potato and 1.5 litres of stock and coconut milk to the pot and simmer for another 5-10 minutes for flavours to blend. Add salt and pepper to taste. You may need to add more stock or water for thinner consistency, if needed.
  5. Using a blender or hand held device (immersion blender) to blend the soup into a smooth consistency (this step is necessary since it makes for a velvety creamy soup).
  6. Serve and top with raw pepita seeds  (ie. pumpkin seeds). The peptita seeds really gives the soup a nice surprising crunch!


 Nutritionist Note:

Use coconut milk instead of milk or cream to add thickness to your soups.  Coconut milk (full fat variety) is a healthy source of fat.  Fat is needed in our diet for flavour and to keep us feeling full and satiated. 

Pepita seeds (raw and unsalted varieties) are a great source of plant-based iron. 

Turmeric is highly known and used for it’s anti-inflammatory properties.  It has a mild, warm flavour.

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