Creamy Butternut Squash & Ginger Soup

Name: Creamy Butternut Squash & Ginger Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4-5 bowls
Cuisine: Southeast Asian
Ingredients: 1 medium butternut squash (approx. 1 kg), peeled, seeded, and cubed; 1 tbsp (15 ml) olive oil; 1 medium yellow onion, chopped; 3 cloves garlic, minced; 2-inch piece fresh ginger, grated; 1 tbsp curry powder; 1 tsp ground turmeric; 4 cups (1 L) vegetable broth; 1 can (400 ml) full-fat coconut milk; 1 tsp salt; 1/2 tsp black pepper; 1/4 cup (30 g) pumpkin seeds, toasted; 1/4 cup fresh cilantro, chopped

battery_android_frame_bolt Post-Run

Eat 30-60 min after

A velvety, warming soup with roasted butternut squash, coconut milk, and a kick of fresh ginger and turmeric. The smooth texture goes down easy when your appetite is low after a tough session, while the squash delivers steady carbs and the spices help calm inflammation.

skilletPrep 15 min · Cook 35 min

restaurant4-5 bowls

bolt

Carbs

~28g

exercise

Proteins

~4g

Ingredients

Soup Base

1 medium butternut squash (approx. 1 kg), peeled, seeded, and cubed

1 tbsp (15 ml) olive oil

1 medium yellow onion, chopped

3 cloves garlic, minced

2-inch piece fresh ginger, grated

1 tbsp curry powder

1 tsp ground turmeric

4 cups (1 L) vegetable broth

1 can (400 ml) full-fat coconut milk

1 tsp salt

1/2 tsp black pepper

Garnish (Optional)

1/4 cup (30 g) pumpkin seeds, toasted

1/4 cup fresh cilantro, chopped

Notes

Roasting the butternut squash before adding it to the soup can deepen its flavor and add a subtle sweetness, enhancing the overall taste profile. For runners with higher energy demands, consider serving this soup with a side of quinoa or brown rice to further boost carbohydrate intake. To increase the protein content, a scoop of unflavored collagen peptides can be stirred in at the end, or a side of grilled chicken or lentils can be added. This soup can be made ahead and stored in an airtight container in the refrigerator for up to 4 days, making it a convenient option for busy training weeks. It also freezes well for up to 3 months. Reheat gently on the stovetop or in the microwave. For a spicier kick, a pinch of cayenne pepper can be added with the other spices.

Instructions

Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent.

1 tbsp (15 ml) olive oil

1 medium yellow onion, chopped

Add the minced garlic and grated ginger to the pot. Cook for another 1-2 minutes until fragrant, being careful not to burn the garlic.

3 cloves garlic, minced

2-inch piece fresh ginger, grated

Stir in the curry powder and ground turmeric, cooking for 1 minute to toast the spices.

1 tbsp curry powder

1 tsp ground turmeric

Add the cubed butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until the squash is very tender.

1 medium butternut squash (approx. 1 kg), peeled, seeded, and cubed

4 cups (1 L) vegetable broth

Carefully transfer the soup to a blender (or use an immersion blender directly in the pot) and blend until completely smooth and creamy. Return the soup to the pot if using a regular blender.

Stir in the full-fat coconut milk, salt, and black pepper. Heat gently for a few minutes until warmed through, but do not boil.

1 can (400 ml) full-fat coconut milk

1 tsp salt

1/2 tsp black pepper

Garnish (Optional)

Ladle the soup into bowls. Garnish with toasted pumpkin seeds and fresh cilantro, if desired. Serve warm, ideally with a slice of whole-grain bread for additional complex carbohydrates.

1/4 cup (30 g) pumpkin seeds, toasted

1/4 cup fresh cilantro, chopped

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Creamy Butternut Squash & Ginger Soup

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