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Butternut Soup

South African

Butternut Soup

A velvety South African favourite: roasted butternut blended with warming spices and cream.

~70 mintotal~266 kcalper serving~3g protein~18g carbs~21g fat

Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.

Ingredients

  • 1 large butternut squash, peeled and cubed
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp fresh thyme (or 1 tsp dried)
  • 2 tbsp olive oil or butter
  • 750ml vegetable or chicken stock
  • 100ml cream or coconut cream
  • Pinch of nutmeg
  • Salt & pepper

Cooking Steps

  1. Roast squash with oil, salt, pepper at 200°C for 30 minutes (or sauté with onions in a pot).

  2. Cook onions and garlic in oil until soft. Add roasted squash and thyme.

  3. Pour in stock and simmer for 15–20 minutes.

  4. Blend with a hand blender until smooth.

  5. Stir in cream or coconut cream. Season with nutmeg, salt, and pepper.

  6. Garnish with roasted seeds, herbs, or a swirl of cream.

Optional Enhancements

  • Add chilli for heat
  • Add apple for sweetness
  • Add curry powder for a Cape Malay twist
  • Roast squash seeds for garnish
  • Make dairy-free with coconut cream

Plant & Growing Tips

  • Butternut Squash: Sow in spring; needs full sun and plenty of space; water deeply once a week; mulch heavily; avoid overhead watering
  • Onions: Plant sets early spring
  • Garlic: Plant cloves in autumn; harvest mid-winter to summer
  • Thyme: Hardy herb that thrives in hot, dry conditions; plant in sandy soil with good drainage

Natural Pest Control

  • Use neem spray for snails and beetles
  • Place crushed eggshells around young squash plants to deter cutworms and snails
  • Grow nasturtiums nearby to lure aphids
  • Use mulch to suppress weeds and retain moisture

Harvest

  • Butternut: Harvest when skin is hard and matte, stem is dry and corky; cure in warm dry area for 7–10 days
  • Onions & Garlic: Harvest when leaves turn brown; cure before storing
  • Thyme: Harvest sprigs any time; best before flowering

Storing & Freezing

Keeps 4 days refrigerated. Freezes up to 3 months. Add cream after reheating for best texture.

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