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Dr. Buwen's Butternut Squash Soup

What am I eating? Butternut Squash Soup

By Dr. James Buwen | February 3, 2021


Butternut squash soup is my favorite soup in the winter. My family and I like putting 3 spins on the traditional recipe -  Apple, Gorgonzola and Almond style; Thai style and; Southwestern style. For each recipe I always use fresh vegetables, herbs and spices from an English farm behind our house. Sometimes I pair them with chicken, mild sausage or baked tofu and beans to complete the meal. Let’s start with the original recipe:


Original Butternut Squash Soup Recipe


  • 2 tablespoons extra virgin olive oil
  • 1 carrot, diced 
  • 1 celery stalk, diced 
  • 1 onion, diced 
  • 4 cups butternut squash, cubed 
  • ½ teaspoon chopped fresh thyme
  • 4 cups low-sodium chicken broth
  • ½ teaspoon fine sea salt
  • ½ teaspoon ground black pepper


  1. First heat extra-virgin olive oil in a large soup pot over medium heat.
  2. Add in diced carrot, celery and onion. Cook until veggies have begun to soften, 3 to 4 minutes. 
  3. Stir in butternut squash, thyme, chicken broth, salt and pepper. Bring to a boil, reduce heat and simmer until squash is fork tender, about 30 minutes. 
  4. Let the soup cool slightly and carefully puree in batches in an upright blender.

Here’s where the fun comes in. Try one of these twists:

Apple, Gorgonzola and Almond Butternut Squash Soup

  1. Follow the original recipe, stir in 1 cup of unsweetened applesauce. Garnish with crumbled Gorgonzola cheese, toasted almonds, few thinly sliced apples and fresh thyme.

Thai Style Butternut Squash Soup

  1. Follow the original recipe, adding in 1 tablespoon of red curry paste and 2 teaspoons of fresh chopped ginger to the carrot, celery and onion mixture. 
  2. Add ½ cup coconut milk in with the broth. 
  3. Puree the soup and garnish with toasted coconut flakes and fresh cilantro.

Southwestern Style Butternut Squash Soup

  1. Follow the original recipe, adding 1 tablespoon chopped chipotle peppers in adobo sauce to the carrot, celery and onion mixture. 
  2. Garnish the finished soup with crumbled queso fresco, toasted pumpkin seeds and fresh cilantro. 

My family and I love this soup not only because it tastes great, but also because it’s very healthy. Butternut squash is high in potassium which is beneficial for healthy blood pressure; high in fiber which helps improve blood sugar and high in vitamin C and beta-carotene which helps to boost the immune system.

James Buwen, DO, is a bariatric and general surgeon with New Jersey Bariatric Center, a medical & surgical weight loss center with offices in Springfield, Somerville, Hoboken, East Brunswick, Sparta and Totowa, New Jersey. New Jersey Bariatric Center helps patients achieve long-term weight loss success through the most advanced bariatric surgery procedures, including gastric sleeve and gastric bypass procedures. New Jersey Bariatric Center’s approach to patient care has resulted in zero mortalities and a complication rate that is lower than the national average.
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