healthy butternut squash soup
Unlock the secret to the ultimate healthy butternut squash soup! This creamy, dairy-free, and vegan recipe features roasted squash for intense flavor. Includes a printable recipe card, nutrition info & expert tips.
Servings 8 Servings
Calories 150kcal
Ingredients
- Butternut squash 1 medium, about 2-3 lbs
- Onion 1 medium, chopped
- Garlic 3-4 cloves, minced
- Vegetable broth 4-6 cups, low sodium
- Olive oil 2-3 tablespoons, divided
- Salt to taste
- Black pepper to taste
- Ground sage 1 teaspoon
- Fresh rosemary 1 tablespoon, chopped
- Fresh ginger 1 tablespoon, grated
- Maple syrup 1-2 tablespoons, optional, for sweetness
- Ground nutmeg 1/2 teaspoon
- Ground cinnamon 1/2 teaspoon
- Paprika 1/2 teaspoon
- Ground coriander 1/4 teaspoon
- Apple 1 medium, peeled, cored, and chopped, optional, for sweetness and tartness – perfect for a butternut squash apple soup
- Optional garnishes: Toasted pepitas fresh parsley, pistachios, a swirl of dairy-free cream
Instructions
- Preheat your oven to 400°F (200°C). Carefully peel, deseed, and chop the butternut squash into 1-inch cubes.
- On a large baking sheet, toss the squash cubes with 1-2 tablespoons of olive oil, salt, and black pepper. Roast for 25-35 minutes, or until the squash is tender and slightly caramelized.
- While the squash roasts, heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and sauté until softened, about 5-7 minutes. Add minced garlic, grated ginger, sage, rosemary, nutmeg, cinnamon, paprika, and coriander. Cook for another 1-2 minutes until fragrant.
- Add the roasted butternut squash, vegetable broth, and optional chopped apple or maple syrup to the pot. Bring to a gentle simmer and cook for 10-15 minutes, allowing the flavors to meld.
- Carefully use an immersion blender to blend the soup directly in the pot until it is completely smooth and creamy. Alternatively, transfer the soup in batches to a stand blender (be cautious when blending hot liquids) and blend until silky. Return to the pot if using a stand blender.
- Taste the soup and adjust seasoning with additional salt, pepper, or maple syrup if desired. Serve warm, garnished with toasted pepitas, fresh parsley, or pistachios.