Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe

I absolutely love how this Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe turns out—it’s like a cozy hug in a bowl. The natural sweetness of the roasted butternut squash pairs beautifully with the subtle tang of sun-dried tomatoes and the creamy silkiness of coconut milk. Whenever I make this, it fills the kitchen with such a warm, inviting aroma that my family and friends can hardly wait to dig in.

This soup works wonders on chilly fall evenings or anytime you want a nourishing meal that’s both comforting and good for you. Not to mention, it’s simple enough for weeknights but impressive enough to serve guests too. You’ll find that this Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe hits the perfect balance between hearty and light, with flavors that just keep unfolding with every spoonful.

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Ingredients You’ll Need

The magic of this Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe lies in fresh, simple ingredients that work beautifully together. Knowing a few shopping tips can really help your soup shine—like choosing a squash with a firm rind and vibrant orange flesh for maximum sweetness.

• Butternut squash: Opt for a firm, heavy squash with smooth skin for sweeter, creamier results after roasting.
• Olive oil: Use good quality extra virgin for roasting to add subtle richness without overpowering flavors.
• Butter or vegan butter: Adds a lovely depth—vegan butter works great here if you want to keep it dairy-free.
• Full-fat coconut milk: This is what gives the soup its luscious creaminess without dairy.
• Garlic: Fresh cloves bring savory warmth and aroma—don’t skip or substitute with powder.
• Carrots: Fresh carrots add natural sweetness and texture when softened.
• Onion: A medium yellow or white onion works best to round out the flavor base.
• Chicken or vegetable broth: Using homemade broth is ideal, but store-bought works fine to boost savory notes.
• Cinnamon: Just a pinch adds a lovely cozy warmth without overpowering the soup.
• Sun-dried tomatoes: Choose oil-packed ones for richer flavor and a pleasant tang.
• Salt and pepper: Essential for seasoning and bringing all flavors together perfectly.
• Thyme: Fresh thyme adds herbaceous brightness for garnish.
• Toasted pepitas (pumpkin seeds): These bring a delightful crunch and nutty contrast.

Variations

I love to experiment with this Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe to keep things interesting or cater to different dietary preferences. Feel free to personalize it by switching up the herbs or adding extras you enjoy.

• Add Spice: I sometimes add a pinch of cayenne or smoked paprika to give the soup a little heat, which my family absolutely loves.
• Make it Vegan: Swap out butter for vegan butter and use vegetable broth to keep the soup completely plant-based without sacrificing flavor.
• Use Different Herbs: Thyme is classic here, but rosemary or sage can add a lovely earthiness if you’re in the mood for something different.
• Boost Creaminess: For extra richness, a dollop of cashew cream or a splash more coconut milk works wonders.

How to Make Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe

Step 1: Roast Your Butternut Squash to Sweet Perfection

Preheat your oven to 425°F (220°C). Cut the butternut squash lengthwise and scoop out the seeds—don’t toss these, by the way, I saved some to roast as a crunchy snack! Drizzle the halves with olive oil, sprinkle a pinch of salt and pepper, and place cut side up on a baking sheet. Roast for 45-55 minutes until the flesh is tender and easily pierced with a fork. I like to roast until the edges start to caramelize slightly — it adds a beautiful depth of flavor. Once done, set the squash aside to cool enough to handle.

Step 2: Cook the Sun-Dried Tomatoes and Sauté Vegetables

While the squash roasts, warm a large pot over medium heat. Toss in the chopped sun-dried tomatoes and cook for a couple of minutes to release their rich, tangy flavor. Use a slotted spoon to remove them, and let them drain on a paper towel-lined plate. Next, add the butter or vegan butter to the pot. Once melted, add the chopped onion, garlic cloves, and diced carrots. Stir occasionally and cook until the veggies soften, around 5-7 minutes. This slow sauté brings out their sweetness and builds great flavor for the soup base.

Step 3: Combine Roasted Squash and Seasonings

Once your squash has cooled just enough, scoop the tender flesh right into the pot with your cooked veggies. Sprinkle in a quarter teaspoon of cinnamon, plus salt and pepper to taste. I discovered adding cinnamon gives the soup a subtle warming spice that lifts the natural sweetness without overpowering. Stir everything gently, mixing the flavors before moving on.

Step 4: Add Broth and Simmer for Flavor Development

Pour in 2½ cups of chicken or vegetable broth—depending on your diet preference—just enough to cover the ingredients. Bring the soup to a boil, then reduce the heat and let it simmer for 10-15 minutes. This slow simmer really lets those flavors meld together beautifully. While it simmers, you might want to taste and adjust the seasoning—sometimes a little extra salt or pepper can make all the difference.

Step 5: Blend Until Velvety Smooth

Remove the pot from heat, and add the full-fat coconut milk—this is where the soup gets its creamy richness. Using an immersion blender, puree the soup directly in the pot until silky smooth. If you don’t have one, carefully transfer the soup in batches to a regular blender, but always watch out for hot spills! If the soup feels too thick, simply add more broth until you reach your perfect consistency.

Step 6: Serve with Beautiful Garnishes

Ladle your soup into bowls and top each with a drizzle of coconut milk, some of the reserved sun-dried tomatoes, toasted pepitas for crunch, and a sprinkle of fresh thyme. You can also add a pinch of cayenne pepper if you love a little heat! My family goes crazy for these finishing touches—they really elevate the dish and give it a lovely texture contrast.

How to Serve Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe

Garnishes

I love topping my soup with toasted pepitas because they add a satisfying crunch that contrasts wonderfully with the creamy soup. Fresh thyme leaves or a sprig of rosemary brighten things up and add beautiful aroma. Sometimes, I drizzle a little extra coconut milk on top to make it look extra inviting—presentation absolutely matters when you’re serving guests!

Side Dishes

For a complete meal, I usually serve this soup alongside crusty whole-grain bread or some garlic roasted Brussels sprouts. A simple green salad with a tangy vinaigrette balances the creamy richness of the soup perfectly. When my family has it for dinner, we often add a protein like roasted chicken or chickpea patties for extra substance.

Creative Ways to Present

For holiday dinners or special occasions, I sometimes serve the soup in mini hollowed-out pumpkins or butternut squash bowls—it’s visually stunning and fun to eat! You could also swirl in a little herb pesto or sprinkle toasted coconut flakes for an elegant twist. These small touches make this simple soup feel like a five-star treat.

Make Ahead and Storage

Storing Leftovers

I store leftover soup in airtight glass containers in the fridge for up to 4 days. When I reheat it, I usually warm it gently on the stove over low heat, stirring frequently to prevent scorching and keep the texture smooth and luscious.

Freezing

This Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe freezes beautifully. I portion it out into freezer-safe containers or bags and it keeps for about 3 months. When you’re ready, thaw it overnight in the fridge and reheat gently on the stove or in the microwave, stirring occasionally.

Reheating

When reheating, low and slow is the way to go—heat the soup over low heat, stirring often. This helps maintain the creamy texture without separating the coconut milk. If you find the soup thickened too much in the fridge, just add a splash of broth, water, or coconut milk while warming and stir well.

FAQs

Final Thoughts

This Healthy Roasted Butternut Squash Soup with Sun-Dried Tomatoes and Coconut Milk Recipe has become one of my go-to dishes when I want something that feels both wholesome and indulgent. It’s a recipe I love sharing with friends because it’s approachable, packed with flavor, and surprisingly easy to make. Give it a try—you’ll enjoy the way it comforts your soul and nourishes your body all at once. Trust me, once you make this, it might just become your new favorite soup too!

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