Low Carb Keto Butternut Squash soup
A warm and hearty soup to get you through the colder days. With 12 grams of carbs per serving.
Equipment
- Microwave or oven
- Blender
Ingredients
- 1 x Butternut squash (1 kilo)
- 200 grams onion peeled and cut
- 4 x garlic cloves peeled and cut
- 500 ml vegetable bouillon (1 cube in 500 ml boiling water)
- 300 ml / 3/4 can of coconut milk
- 1 tbsp olive oil
- 2 tsp freshly grounded black pepper to taste
- 1 tsp salt to taste
- 1 tsp paprika powder to taste
- 1 tsp cinnamon to taste
- 0.25 tsp cayenne pepper to taste
- 1/8 tsp grounded nutmeg to taste
- 1 tbsp freshly chopped parsley for decoration
Instructions
- Wash the butternut squash and cut it into 8 or 10 pieces with the skin still on it.
- Remove all the seeds.
Option 1: Preparation in the microwave
- Put the butternut squash pieces in a Tupperware container and microwave the squash for about 10 to 15 minutes on a high wattage (800) until soft.
- Pinch it with a fork and if the pumpkin is not soft enough, return to the microwave and add another 5 minutes. Keep on doing this until ready.
- In the meantime, cut the onion and garlic in smaller pieces and fry it in some olive oil in a pan for about 10 minutes until soft.
Option 2: Preparation in the oven
- First of all, preheat the oven to 200 degrees Celsius or 400 degrees Fahrenheit.
- Preferably, cut the butternut squash into smaller pieces to speed up the cooking time.
- Secondly, peel and chop the onion and garlic into big pieces.
- Thirdly, place parchment paper on an oven tray or grease a big baking tray with some olive oil.
- Roast the butternut squash in the oven and drizzle with some olive oil.
- After 30 minutes / 1 hour (depending on the size of your pieces), when the butternut starts to soften, add the onions and garlic for about 30 minutes.
- Once ready and the butternut is soft and the onions and garlic are also cooked, let it all cool down for about 10 minutes before you can peel of the skin of the butternut squash.
Final instructions for both options
- Add the flesh of the pumpkin, the onions and garlic to a blender.
- Pour 300 ml of coconut milk into the blender to help it blend everything into a puree.
- Drizzle a bit of olive oil into a cooking pan and add the squash and coconut milk puree to the pan.
- In the meantime, boil half a liter of water in a water boiler or pan and add 1 cube of vegetable bouillon to the boiled water. Stir well and then add this to the soup.
- Season the soup with salt, black pepper, paprika powder, cinnamon, cayenne pepper and grounded nutmeg.
- Mix the spices into the soup by stirring well.
- Let the squash soup boil /simmer for about 10 minutes on a low to medium heat, while stirring it often to prevent it from burning.
- Pour the Low Carb Keto Butternut squash soup into a bowl.
- Then, decorate the soup with a bit of freshly chopped parsley or roasted pumpkin seeds.
- Finally, your soup is ready to be served. This recipe contains about 8 portions of soup. Enjoy!