Dinner/ Lunch/ Soup

Immunity-Boosting Butternut Squash Soup

immunity boosting butternut squash soup flavour files

When I feel under the weather, the first thing on my agenda is to make a vat of soup to bolster me through the rough times ahead. It needs to contain ingredients that I know are going to nourish the body, but are also delicious…Que my Immunity Butternut Squash Soup. It is made with warm, lullifying spices and just enough chili to make your nose run a little, perfect for clearing the proverbial cobwebs.

The spices and the heat elevate mellow butternut squash. In turn, the squash’s sweetness allows the flavours to settle and unite as one. As comforting as a warm blanket, I invite you to feel anything but renewed by this soup. It’s a doddle to make. Which is handy for the days when removing oneself from bed seems insurmountable.

a bowl of immunity butternut squash soup

To maximise the soup’s ability to nourish and heal, I like to use fresh turmeric and ginger, rather than dried. Additionally, chicken bone broth can do wonders for warding off invading illness, which is why I like to make this soup with it. It also adds extra body to the overall flavour of the soup. If you don’t have any bone broth or chicken stock to hand, you can use shop-bought, or even a high-quality stock cube is acceptable. (When using stock-cubes or powder be mindful of the amount of salt already present when adding additional seasoning.)

It is simple to make the soup vegetarian or entirely plant-based. Replace the butter with coconut oil, the chicken broth with vegetable broth, and the cream for full-fat coconut cream. It will be just as delicious and soothing.

In case you’ve made too much (as I always do), you could use the soup as a base for a curry. Add some chickpeas and diced up veggies and serve it over rice, there you have it! Almost a whole new meal.

Immunity Boosting Butternut Squash Soup

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By Flavour Files Serves: 6
Prep Time: 20 Minutes Cooking Time: 40 Minutes Total Time: 1 Hour

This warming soup is made with immunity-boosting and anti-inflammatory ingredients—the spices and butternut squash blend to create a comforting and nourishing soup.


  • 1 Onion- Diced.
  • 1 Knob of Butter or Coconut Oil.
  • 1 Large Garlic Clove- Sliced
  • 1 Inch Piece of Fresh Ginger- peeled and sliced.
  • 1 Inch Piece of Fresh Tumeric - peeled and sliced.
  • 1 Tbsp of Mild or Hot Curry Powder (depending on taste.)
  • 1 Large Carrott - Diced
  • 1 Large Butternut Squash- Peeled and Diced
  • 4 Cups/ 1 Litre Chicken Bone Broth or Other Stock
  • 150 ml Cream or Full-Fat Coconut Milk
  • Seasoning to Taste



Sweat the diced onion and garlic in a pan with the butter or coconut oil for around 5 minutes until softened.


Add the ginger, turmeric and curry powder and fry for 5 minutes to cook-off the spices.


Tip the Diced Squash and Carrott into the pan and stir to coat with the spices.


Pour in the Broth or Stock and let it simmer until the squash and carrot are soft - around 40 minutes.


Blend the mixture until it is smooth and shiny, stir in the cream or coconut milk and season to taste.


To stop the turmeric staining your fingers bright yellow, wear gloves.

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