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  • Adopted by Eat Smart by Niomi Smart

Delicious Warming Squash Soup


  • 1 tsp coconut oil

  • 1 yellow onion (diced)

  • 1 garlic clove (peeled and crushed)

  • ½ fresh red chili (seeded and chopped)

  • 1-2 fresh green chilies (seeded and chopped)

  • 1 tsp ground cumin

  • 1 tsp dried thyme

  • ½ tsp ground coriander

  • 1 small butternut squash (peeled and chopped)

  • 1 – 14 oz can full-fat coconut milk

  • 2 large carrots (peeled and chopped)

  • Pink Himalayan salt or sea salt and freshly ground black pepper

  • 2 handfuls of cilantro (one to add at step 2 in directions below and one to serve)


  1. Heat the coconut oil in a large saucepan over medium-low heat and gently cook the diced onion for about 5 minutes.

  2. Add the garlic, chilis, cumin, thyme, coriander (in her book, Niomi has a typo right here, it says to add the cilantro instead of coriander, so when I first made this soup I added both and am glad I did! The cilantro cooked in is wonderful), ½ the cilantro (chopped), and cook for another minute. Pour in 5 cups boiling water; add the squash, carrots, and coconut milk (if you want to serve with a drizzle at the end, save a little); and simmer for about 20 minutes or until the vegetables have softened.

  3. Transfer to a blender and blend until smooth. At this point you can season with salt and pepper and serve with fresh cilantro leaves and a drizzle of the remaining coconut milk.


I like to pour the blended soup into my crockpot, season with salt and pepper (this is important as the flavors come together when you season at the end verses during the process, so don’t be discouraged if you taste beforehand in it seems a little bland, it’ll all come together!); then set the crockpot on warm and let those flavors meld together overnight. Absolutely, D-E-L-I-S-H!

This recipe makes 4 servings, it can easily be put in the freezer for later, too, if you want to make a double batch or are eating for 1 or 2!

I hope you all enjoy this fabulous soup as much as I do!

All my best in health and wellness,

Rena Alseth

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