Let me break this to you…Most shop bought butternut squash soup very likely contains added sugar in some form. It’s one of the sweeter soups to be aware of and is a usual culprit. You can avoid this added sugar by making your own with the recipe I’m going to share today.
First, if you are buying this soup…
Either sugar or honey (or sometimes both) are usually to be found on the ingredients list of butternutty squash soups and beware many shop bought ones have very long ingredients lists (which isn’t ideal from a simple and clean eating perspective).
Nevertheless, there is a range between products and you can get lower sugar ones that are better. Tideford Organic Butternut Squash Soup for example comes in low at 2.4% with no visible added sugar whilst this Tesco Butternut Soup is 10% sugar with refined sugar on the ingredients list. Just be aware of the range here and if you are still buying soup, find the best one in your local supermarket.
Note: Not all the sugar listed is necessarily from the refined source (some comes naturally from the vegetables) but it’s still a helpful indicator.
Anyway, save yourself the hassle of ingredient lists and go for maximum satisfaction by making this instead…YUM!
Sugarfree butternut squash and coconut soup
Makes 4-5 portions
- 1 butternut squash
- 1 can coconut milk
- 1 cup of water
- 1 tsp curry powder
- ½ tsp turmeric
- 1 tsp dried coriander
- 1 small garlic clove
- 1 tsp freshly grated ginger
- 1 tbsp coconut oil (or butter)
Optional taste boosters
- Freshly squeezed lime juice
- Chilli flakes
- Seeds of choice
- Cut the squash in half, brush over with melted coconut oil and roast for 40-50 minutes at 180C
- Remove from the oven, let cool for a few minutes and scoop out the flesh
- Roughly chop the onion and fry in the other half the coconut oil with the garlic, ginger, curry powder and turmeric until softened
- Add the butternut squash flesh, coconut milk, coriander and water. Gently heat to a simmer.
- Blend with a hand blender then add fresh lime and chilli flakes to taste. Serve with pumpkin seeds.
A few notes:
- Roasting the butternut squash brings out the natural sweetness in it – there really is no need to add sugar to a butternut squash soup
- The coconut milk is the healthy filling fat element in this recipe so full fat is preferable
- I once had no ginger in stock so made this without and it still came out tasty
- If you like it spicy, you can add chilli or chilli powder with the spices
- Freeze leftovers for quick grab soup nights
Are you fan of butternut squash soups? Are there any low sugar brands you buy or do you like to make your own? Let me know if you try this recipe.