Low Sodium Turmeric-Ginger Butternut Squash Soup

Total time50 min

Prep time15 min

Cook time35 min

Low Sodium Turmeric-Ginger Butternut Squash Soup

This velvety soup gets its warmth from a golden blend of turmeric, fresh ginger, and a hit of cinnamon, all bloomed in olive oil until fragrant and toasty. Butternut squash simmers until fork-tender, then blends into a silky, spoonable base rounded out with rich coconut milk and a bright squeeze of lemon juice. A whisper of cayenne adds gentle heat without overpowering the earthy spice blend, and a shower of dry-roasted pumpkin seeds on top brings welcome crunch to every bowl. The flavor here comes from real aromatics and slow-cooked squash rather than a heavy hand with the shaker, so it's a genuinely satisfying option for anyone watching their sodium. Simple, cozy, and full of color, this is the kind of soup you'll want in regular rotation.

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Ingredients

4 servings

2 tbsp extra-virgin olive oil
Private Selection Italian Extra Virgin Olive Oil
Bertolli Extra Virgin D'Italiia Olive Oil 16.9oz
Extra Virgin Olive Oil FIELD DAY OLIVE OIL EXTRA VIRGIN Olitalia Extra Virgin Olive Oil
See all
1 medium yellow onion, diced
3 cloves garlic, minced
1 tbsp fresh ginger, peeled and finely grated
1 ½ tsp ground turmeric
½ tsp ground cinnamon
¼ tsp black pepper, freshly ground
¼ tsp cayenne pepper (optional)
1 medium butternut squash (about 2 lb), peeled, seeded, and cut into 1-inch cubes
3 cups low-sodium chicken broth
1 can (13.5 oz) full-fat coconut milk
1 tsp salt, plus more to taste
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
1 tbsp fresh lemon juice

For serving

2 tbsp pumpkin seeds, dry-roasted (optional)
1 tbsp fresh cilantro or flat-leaf parsley, roughly chopped (optional)

Instructions

1
Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5–6 minutes.
2
Add the garlic and ginger and cook, stirring constantly, until fragrant, about 1 minute — watch closely so the garlic does not brown.

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