food of the week
  who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy

Send this page to a friend...
Printer friendly version
return to recipes

Golden Squash Soup

This soup will surprise you. It is a beautiful color, full of flavor, and nutritious, in addition to being very easy to prepare. There is just enough coconut milk in it to make it rich tasting and creamy without being high in fat. It is a perfect soup recipe for those days when you want something warm and comforting.

Golden Squash Soup Prep and Cook Time: 30 minutes

1 medium sized butternut squash, peeled and cut into about ˝ inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 TBS chopped fresh ginger
1 tsp turmeric
1 tsp curry powder
2 3/4 cups + 1 TBS chicken or vegetable broth
6 oz canned coconut milk
2 TBS chopped fresh cilantro
salt & white pepper to taste


  1. Peel squash and cut into pieces.
  2. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes.
  3. Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat, and add cilantro.

    Serves 4-6

    Healthy Cooking Tips:

    Nutritional Profile

    Introduction to Recipe Rating System Chart

    The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.


    Golden Squash Soup
    1.00 serving
    155.11 calories
    Nutrient Amount %DV Nutrient
    World's Healthiest
    Foods Rating
    vitamin A 8371.42 IU 167.4 19.4 excellent
    vitamin C 26.88 mg 44.8 5.2 very good
    manganese 0.71 mg 35.5 4.1 very good
    dietary fiber 5.19 g 20.8 2.4 good
    potassium 581.07 mg 16.6 1.9 good
    magnesium 64.19 mg 16.0 1.9 good
    iron 2.71 mg 15.1 1.7 good
    vitamin B6 (pyridoxine) 0.27 mg 13.5 1.6 good
    World's Healthiest
    Foods Rating
    excellent DV>=75% OR Density>=7.6 AND DV>=10%
    very good DV>=50% OR Density>=3.4 AND DV>=5%
    good DV>=25% OR Density>=1.5 AND DV>=2.5%

    In Depth Nutritional Profile for Golden Squash Soup

    Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

    For education only, consult a healthcare practitioner for any health problems.


home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
© 2002-2005 The George Mateljan Foundation