How to Make the True Food Butternut Squash Soup Recipe at Home

If you’re looking for a great seasonal soup that also has anti-inflammatory properties, look no further than this version of True Food’s Butternut Squash soup. This liquid gold is not only delicious, but has a beautiful presentation.

True Food is a chain of restaurants that advertises “where flavor meets fresh and healthy.” Though lots of restaurants use “fresh” and “healthy” in their tag lines, True Food is a bit different.

Its founder and CEO is a medical doctor, and one of its biggest investors is America’s mom figure herself, Oprah Winfrey. So, we’re thinking the “fresh and healthy” line is not just a gimmick.

In fact, it’s founder, Dr. Weil, offers 100 percent of all recipes. The nutritional value and any possible allergic reactions, and interactions with medication that may occur are posted everywhere (including the internet). He’s serious about healthy eating and keeping the flavor.

If you recreate the restaurant’s signature butternut squash soup, we think you’ll agree. We don’t usually think of soup as a gift. However, this is a great soup to make for someone who is feeling down, or to say thank you for a kindness.

How To Make The True Food Butternut Squash Soup Recipe At Home

  • Prep Time: 45 minutes
  • Cook Time: 15 minutes


  • 1 large butternut squash
  • 1 tablespoon of garlic powder
  • 1 can of coconut milk
  • 1-1/2 teaspoons of salt
  • 1 tablespoon of onion powder
  • 1 tablespoon of turmeric
  • 1 teaspoon of fresh ginger (grated)
  • 1/2 cup of vegetable broth
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon freshly ground pepper
  • 1 teaspoon of sea salt


  • 2 tablespoons of butter
  • 1/4 cup sliced almonds (toasted)
  • 12 sage leaves


  • Pre-heat the oven to 375 degrees.
  • Roast the butternut squash whole, until soft (about 35 to 40 minutes).
  • When the squash skin has blistered, take the squash out of the oven and let it cool until you can slice it in half.
  • Scoop out the seeds and toss them away.
  • Scoop out the squash meat and place it in a bowl.
  • Season with salt and pepper. Add the turmeric, garlic, onion, and cayenne.
  • Place the squash, ginger, and half the coconut milk into a blender and purée. Add the rest of the milk and pulse a few more times. Add in some vegetable broth, if the soup is too thick for your taste.

Sage Leaves

  • In a small frying pan, brown 2 tablespoons of butter, then add sage leaves. Remove when they are browned.
  • Roast the almonds for 3 to 4 minutes in the oven at 400 degrees.
  • Season with salt and pepper.
  • Add to the soup before serving.

Nutritional Information

  • calories: 170
  • fat: 7 grams
  • cholesterol: 0
  • sodium: 570 milligrams
  • carbohydrates: 24 milligrams
  • fiber: 3 grams
  • sugar: 14 grams
  • protein: 1 gram

What Are The Health Benefits Of True Food Butternut Squash Soup?

Butternut squash in general is quite a healthy food. Eating the soup can help with weight loss. Due to its low calorie count and high fiber content, it will fill you up without adding on the pounds.

Squash also has beta carotene which helps with proper eye function, particularly if you have problems with dry eye.

Turmeric, garlic, and squash all have anti-inflammatory effects. So, if you suffer from joint inflammation, headaches, inflammatory issues, this is a great soup to try. It’s also loaded with vitamin A, C, and E, which are anti-oxidants. The potassium in the squash can help lower blood pressure.

Is Butternut Squash Skin Safe To Eat?

Butternut squash skin is perfectly safe to eat. However, since it is a winter squash, it’s skin is thicker than some other squash. If you’re going to eat it, the skin should be thoroughly cooked. If it’s not, it could be tough to chew and may have a bitter taste.

The only time you may not want to eat the skin, is if you notice the skin is overly shiny. This may mean it’s been coated in a food grade wax. The wax helps to preserve the vegetable. Unfortunately, it doesn’t wash off or melt when cooked. While it’s harmless, it’s still wax and won’t taste good.

What Can I Serve With Butternut Squash Soup?

Here are a few suggestions for some healthy and unique accompaniments to a tasty bowl of butternut squash soup.

1. Turkey Pesto Sandwich

If you want to impress guests, but don’t want to work too hard, this sandwich is for you. Sundied tomatoes, pesto, and fresh mozzarella surround the turkey for layers of flavor.

2. Roasted Chickpea Fall Salad

A healthy side full of winter goodness like walnuts, pomegranate, kale, and cinnamon.

3. Apple and Brie Grilled Cheese With Baby Greens

Add a touch of class to an old favorite with Brie cheese and delicate baby greens. Add some honey mustard for some extra zing.

4. Winter Cobb Salad

Cobb salad goes well with just about anything. Add in some cranberries and nuts to give it some cold weather layers.

5. Sourdough Pull Apart Rolls

These easy-to-make rolls are warm and tasty right out of the oven. Bush with melted butter and chives for a delicious bread to dip in your soup.

6. Homemade Crackers

Homemade crackers are super easy to make. The best part is, there are no preservatives and you decide what goes into them.

What Are Some Other Delicious Butternut Squash Recipes?

Butternut squash is so tasty, so versatile, and so healthy, you may want to make it a regular part of your diet. Here are a few ways to do it.

1. Roasted Butternut Squash

This simple and easy dish is packed with flavor. Just dice up your squash, toss it in some olive oil, and add some salt, pepper, and garlic. Put it in the oven until it’s tender.

2. Butternut and Kale Pasta With Pecan Breadcrumbs

The sweet flavor of the squash mixed with the tang of the kale and earthiness of the pecans will give this pasta a flavor you’ll love.

3. Butternut Muffins

A yummy twist on the usual muffin. Grate up some squash like you would a carrot for your batter. Make a brown sugar crumble for the top or just drizzle some maple syrup on.

4. Winter Squash Bharta

A vegetable purée featuring butternut squash. Serve over rice for a filling and healthy meal.

5. Butternut Squash Parmesan

A nice twist on eggplant and chicken parm. A terrific vegan option as well.

6. Butternut Squash Baked Pasta

Made like ziti, this healthier version does not require as much sauce or cheese. But it’s just as flavorful.

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