The peppery zing and comforting earthy flavors in this Butternut Squash Turmeric Soup make it the perfect cold weather meal. Easy to make in one pot on the stove or in the Instant Pot, you can count on this warming soup for sick days, cold winter nights, or an easy dinner at home!

There is no greater dish to warm you up and nourish your body than soup. I always feature warm and healthy ingredients in my soup recipes, like this Healing Chicken Soup and Wild Rice Soup, to help you feel as amazing as possible. The same is true for this Butternut Squash Turmeric Soup!

Every spoonful is smooth, creamy, earthy, and so comforting. You won’t even believe how easy it is to make! All of the butternut squash soup ingredients cook together in one pot on the stove or you can make it even faster in the Instant Pot.

The short list of simple ingredients doesn’t make this soup any less nutritious or healing either. It’s made with fresh butternut squash, raw turmeric root, and warm spices to help you reap all of the benefits. You won’t be able to get enough!

Is butternut squash soup healthy?

Yes! This wholesome, naturally vegan and gluten free soup is made with really simple ingredients that are all bursting with nutritional benefits. 

We should always be adding bright and colorful fruits and vegetables to our diets and the bright orange flesh of butternut squash is the perfect addition. Not only does it taste nutty, sweet, and earthy, but it’s also loaded with fiber, vitamin A, vitamin C, magnesium, and potassium.

I also used a knob of raw turmeric root to give the soup a stronger peppery, earthy zing. Raw turmeric looks like ginger root, but has a bright yellow flesh. It isn’t as processed as dried turmeric and contains curcumin, which is a natural anti-inflammatory that can aid in brain health.

Butternut squash soup ingredients

  • Butternut squash – The star of the soup! Butternut squash is in season during fall but sometimes you can find frozen squash if you’d like to make this recipe year-round. If you end up with leftovers, use them up in this butternut squash risotto or sausage butternut squash skillet.
  • Turmeric root – Raw turmeric has a stronger peppery and earthy flavor and isn’t as processed as the dried spice. This means you’re more likely to reap all of the nutritional benefits of the essential oils. If you would rather use dried turmeric, only use 1 teaspoon in the recipe.
  • Onion and garlic – These will enhance the savoriness and give the soup a delicious baseline of flavor.
  • Warm spices – Cinnamon and nutmeg will make each spoonful extra warm and comforting.

How to make butternut squash turmeric soup

This recipe is incredibly easy as all of the ingredients cook together in one pot on the stove! It’s ready to enjoy after just 4 simple steps:

Step 1: Add all of the ingredients into a large pot on the stove. Cook until the squash is fork tender.

Step 2: Transfer the solids into a blender and blend until smooth. An immersion blender works too!

Step 3: Pour the pureed soup back into the pot. This is when you can add coconut milk for a creamier texture or just leave it as-is.

Step 4: Serve in bowls with any toppings you like and enjoy!

Instant Pot instructions

Place all of the ingredients in the Instant Pot. Add the lid on top, then cook on High Pressure for 5 minutes. Naturally release the pressure, then use an immersion blender to puree the soup until smooth. Serve and enjoy!

Customize the flavor

  • Roasted butternut squashRoasting butternut squash in the oven will deepen and enhance the flavors in the soup. Add it right into the pot once the other vegetables are cooked, then blend away.
  • Add more veggies – You can cook more root vegetables along with the squash, such as carrots and sweet potatoes. Even apples can add a refreshing sweetness.
  • Toppings or no toppings? Definitely add toppings! These add a bit of texture, contrast, and more nutrition to your bowl. Chopped nuts, roasted chickpeas, roasted squash cubes, garlic croutons, microgreens, or apple or pear slices would all be delicious. 
  • Coconut milk vs. no coconut milk – Coconut milk or heavy cream can be used as a creamy finishing touch. It helps the cooked and pureed soup become velvety smooth and rich, but it’s up to you if you want to use it or not.

Can you freeze squash soup?

Yes, butternut squash soup can be frozen in airtight containers like these silicone freezer trays with lids or sealed freezer-safe bags for up to 3 months. I often make it in large batches so I always have a batch ready for later. 

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Butternut Squash Soup
4.67 from 6 votes

Butternut Squash Turmeric Soup

by Silvia Dunnirvine
Butternut Squash Turmeric Soup is the perfect cold weather meal. It’s easy to make on the stove or in the Instant Pot thanks to the short list of healthy and healing ingredients. Treat yourself to a hot and steamy bowl during sick days, cold winter nights, or for an easy dinner at home!
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Servings: 4 servings


  • 1 large butternut squash
  • 6 cups water or vegetable broth
  • 1 tbsp vegetable base (if using water for liquid)
  • 1 tbsp olive oil
  • 1 tsp sea salt
  • 1 small turmeric knob, washed and brushed
  • 4 cloves garlic,
  • 1 small white onion
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg* optional


  • Peel the butternut squash and cut into chunks
  • In a large pot add all the ingredients. Cook for 20 minutes or until the butternut squash is fork tender.
  • When done transfer the solids into a blender cup and only about 3/4 to 1 cup of broth to start. Blend until smooth. If needed add more of the broth. Reserve the remaining broth for another recipe (like rice, stews and soup!)
  • Serve butternut squash turmeric soup hot with crunchy topping such as nuts and granola 


  • Add all ingredients to the instant pot. Cook on high pressure for 5 minutes then allow NPR. When done, use a immersion blender to make it creamy and smooth or transfer to a blender cup and blend until creamy and smooth.


Calories: 146kcal | Carbohydrates: 29g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 2000mg | Potassium: 705mg | Fiber: 4g | Sugar: 8g | Vitamin A: 20683IU | Vitamin C: 42mg | Calcium: 102mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Keyword: Butternut Squash Soup, Soup, Turmeric
Course: Soup
Cuisine: American
Like this? Leave a comment below!

Hi! I’m Silvia.

My goal is to make cooking simple and enjoyable.

Garden in the Kitchen is full of easy and balanced recipes for busy families. Classics get a healthier twist with additions of veggies or alternative ingredients.

I hope my recipes will inspire you to cook more home meals and above all have fun in the kitchen!

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  1. One of my neighbors gave a couple of butternut squash from her garden. I had no idea what to make with the beside baking them. But I saw your gorgeous soups on my Google+ feed this morning. I need to go buy the turmeric, and give it a try. By the way, the toppings look beautiful!

    1. Thank you so much Mely! I am so happy that this recipe caught your eyes. I think roasted butternut squash so so delicious and an easy go to recipes but butternut squash soup is next level. Hope you like it! 🙂

    1. Hi Trevor! Unfortunately the mixer won’t work as well, maybe will work some. If you have a immersion blender that you can use otherwise just mash the squash with a fork. Off course it won’t be as smooth but it will do the job the old fashioned way 🙂

  2. hi Sylvia. please can you give exact instructions as to how you created the additional topping, on the top of the soup recipe. amounts, roasting/ etc. haven’t tried to do this before, but it looks so beautiful! l have the ‘other granny’ coming for lunch this week, her first meal with me… l want it to look and taste wonderful! thank you so much. best wishes

    1. Hi Shelagh! Thanks for choosing my recipe for your special visit. I used a granola mix for topping. I usually like granola with nuts, almonds, dried cranberries because it adds taste, texture and color to it. You can find different granola mixes at your local store. The only thing I added to it was the roasted salted pumpkin seeds. I hope you have a good visit 🙂