Butternut Squash and Chili Soup with Spelt

Here’s a great recipe if you’re looking for a meal to cheer you up on a cold day. Not only will the warming soup feel good in your body, your body will welcome the fantastic nutrition in this soup, too!
By | November 13, 2015


Serves 3 to 4

Melt the coconut oil in a large saucepan over medium heat and add the chopped onions. Fry for 2 to 3 minutes, then add the garlic, turmeric, chili flakes, and cinnamon. Stir to coat the onion and garlic with the spices for a few minutes.

Add the butternut squash, stir again, then add the vegetable bouillon and spelt. Bring to a boil, then reduce the heat and simmer for 30 minutes.

Meanwhile, preheat the oven to 350ºF [180ºC]. Put the reserved butternut squash seeds on a baking sheet and toast in the preheated oven for 10 minutes. Once toasted, set aside.

When the spelt and squash are cooked through, use a hand-held blender (or a blender or food processor) to whizz until the soup is puréed, but still a bit chunky. Garnish with cilantro and the toasted squash seeds to serve.

Chili flakes can help boost your metabolism and decrease hunger.

Excerpted from Superfoods: The Flexible Approach to Eating More Superfoods Paperback. By Julie Montagu. Photos by Yuki Sugiura. Quadrille Publishing, 2015.


  • 2 Tbsp coconut oil
  • 2 onions, chopped
  • 2 to 3 garlic cloves, crushed
  • 1 tsp ground turmeric
  • ½ tsp dried chili flakes
  • 1 tsp ground cinnamon
  • 2 ¼ lb [1 kg] butternut squash, peeled and cut into chunks (reserving the seeds)
  • 4 cups [1 L] vegetable bouillon
  • 1 cup [175 g] pearled spelt
  • Handful of cilantro, chopped, to garnish
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