Healthy Eating

Turmeric Butternut Squash Soup

Prep Time: 20 minutes  | Cook Time: 40 minutes  | Total Time: 60 minutes |*Servings: 6-8 servings (1½ to 2 cup servings)

Turmeric butternut squash soup is a warm and comforting dish that is full of anti-inflammatory nutrients.

Butternut squash is rich in vitamin A, vitamin C and fibre. Both vitamin A and C are powerful antioxidants that play a role in immunity. A great nutrition hack is purchasing frozen, butternut squash. Frozen butternut squash is accessible year-round at an economical price. Did you know using frozen vegetables are healthy and contain just as many nutrients as fresh? It also minimizes prep time, which is easier on your arthritis.

The brightness of this soup is enhanced by turmeric. Turmeric is a spice traditionally used in South Asian dishes and ayurvedic medicine. Curcumin, a major component of turmeric, provides rich yellow colour to this spice and may help with lowering inflammation and reducing pain associated with conditions such as rheumatoid arthritis and osteoarthritis.

Nutritional information (per serving*): Calories: 272; Total Fat (5g); Saturated Fat (1g); Monounsaturated Fat (3g); Carbohydrates (23g); Protein (5g); Fibre (5g); Sodium (448 mg); Omega-3 Fatty Acids (0.1g)


  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 1 stalk celery, chopped
  • 1 cup cauliflower, chopped
  • 1 medium carrot, chopped
  • 2 medium potatoes, cubed
  • 4 cups frozen peeled, cubed butternut squash
  • 1 900 ml container reduced salt chicken stock
  • 1 ½ tsp turmeric
  • ½ tsp garlic powder
  • ½ tsp ground coriander
  • Salt and ground black pepper to taste
  • Optional garnish: 1 heaping tbsp plain Greek yogurt per dish


Step 1
To a large pot add olive oil, onion, cauliflower, celery, carrot and potato and sautee over medium heat until the vegetables are lightly browned.

Step 2
Add the chicken stock, butternut squash, turmeric, garlic powder, and coriander to the existing ingredients and mix well. Bring to a boil over medium high heat.

Step 3
Reduce heat to low, cover pot and simmer for about 40 minutes or until all vegetables are tender.

Step 4
Transfer contents of soup to a blender and blend until smooth. Return the contents back to the large pot.

Step 5
If needed, add salt and pepper for additional seasoning.

Step 6
Garnish each bowl with 1 heaping tablespoon of plain Greek yogurt. This will cool the soup and add an element of creaminess.

Step 1: sautee over medium heat until the vegetables are lightly browned

Step 2: bring to a boil

Step 3: cook until vegetables tender

Step 4: blend until smooth

Extra tips:

  • Add spices such as cinnamon, nutmeg, ginger or cumin to give the soup a warm, cozy flavour.

  • Add milk or a protein-rich milk alternative to make the soup creamier and richer in calcium and protein.

  • Blend 1 cup of cottage cheese or soft tofu into the soup or add 1 cup chopped, cooked chicken or turkey for additional protein.

  • Top the soup with toasted nuts and seeds, such as sliced almonds, pumpkin seeds or pecans, to increase healthy fats and protein and for additional crunch.

Step 5: the soup with greek yogurt in the middle