A super simple 3 Ingredient Butternut Squash Soup that takes less than an hour to go from gourd to bowl! All you need is an allium, a liquid, and a couple pounds of squash.
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About this recipe
Quick Prep: even if you don't buy precut butternut squash, this is an incredibly quick recipe to prep; if you're unsure about canned coconut milks, you can also buy pure coconut milk powder to make your own at home.
Easy Vegan Main: full of flavor and free of meat, this soup makes for a great vegan low histamine dinner, especially if you add hemp seeds or protein powder.
Low Histamine Soup: so many readers have asked about low histamine soups, so this low histamine butternut squash soup is yet another squash-based answer to that request.
Ingredients
Butternut Squash: what's a low histamine squash soup without the star of the show? This bright orange vegetable is a rich source of vitamins and minerals, and sweetens up beautifully in the oven. Much like my squash & tahini soup, this recipe takes advantage of that delicious caramelization.
Raw Garlic: just like an onion, using raw garlic adds an umami element to the soup that really complements meats and root vegetables as a side dish.
Coconut Milk and/or Vegetable Stock: either or both of these are used to thin out your soup. I know I like my soups thicker than most people, so you may need more liquid than I use, but start with 2 cups.
How to make 3 ingredient butternut squash soup: step-by-step instructions
Step 1. Preheat oven to 400°F (205°C).
Step 2. Cut the garlic in half, and peel & chop your squash into cubes; it will get soft after a couple minutes in the microwave, if you're having trouble peeling it. You can also put it in the preheating oven to dry it off before tossing it in the oil.
Step 3. Toss your squash & garlic with the oil & salt, and then arrange in a single layer on a baking tray lined with foil or a silicone baking sheet (use 2 trays if needed).
Step 4. Bake for 25-30 minutes on convection mode, until the squash is starting to brown.
Step 5. Allow the squash to cool for a few minutes, then combine everything in a large pot and use an immersion blender to smooth all the ingredients. Alternately, add it to a high-powered blender with half the liquid, and blend well for 15-20 seconds, then pour in the rest of the broth or milk and finish blending. Serve with a sprinkle of sesame seeds or nigella seeds, and a dollop of coconut cream or sour cream.
Recipe notes & tips
Seasonings: You can use any type of seasoning on the squash to add even more flavor, but only add them when you’re tossing the squash cubes, otherwise the final soup may not taste right.
Adding Meat: You could certainly add meat to this dish, if desired; I'd add no more than a half-pound (225g) of cooked meat total.
Freezing & Storage: To freeze this 3 ingredient soup, portion it into air-tight containers and keep for up to six months, reheating for a few minutes over medium-low heat on the stovetop.
What to serve with butternut squash soup
- Low Histamine Lemongrass Chicken
- Rosemary Garlic Lamb Skillet
- Air Fryer Potato Blossoms
- Quick Roasted Asparagus & Brussels Sprouts
- A Low Histamine Pizza with or without Cheese
- Low Histamine Pecan Pesto Pasta
- A Simple Low Histamine Salad
As always, if you like the recipe, I really appreciate a 5-star review or comment!
📖 Recipe
3 Ingredient Butternut Squash Soup (Vegan)
Ingredients
- 1 small butternut squash peeled & cubed (about 2lbs.)
- 2-3 cloves garlic halved (alt. ½ small onion)
- 2 Cups tolerated broth or coconut milk
- ½ teaspoon sea salt use less if broth contains salt
- 1 Tablespoon oil for roasting
Instructions
- Preheat oven to 400°F (205°C).
- Cut the garlic in half, and peel & chop your squash into cubes; it will get soft after a couple minutes in the microwave, if you're having trouble peeling it.
- Toss your squash & garlic with the oil & salt, and then arrange in a single layer on a baking tray lined with foil or a silicone baking sheet (use 2 trays if needed).
- Bake for 25-30 minutes on convection mode, until the squash is starting to brown.
- Allow the squash to cool for a few minutes, then combine everything in a large pot and use an immersion blender to smooth all the ingredients. Alternately, add it to a high-powered blender with half the liquid, and blend well for 15-20 seconds, then pour in the rest of the broth or milk and finish blending. Serve with a sprinkle of sesame seeds or nigella seeds, and a dollop of coconut cream or sour cream.
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