5 from 36 votes
Butternut Squash Soup
This Butternut Squash Soup blends roasted squash with apple, onion, and warming spices like cinnamon and cayenne pepper. The soup is pureed to a smooth, creamy texture with almond milk and sweetened lightly with maple syrup. It offers a balance of subtle sweetness and gentle spice, making it comforting and suitable for cool weather. The use of fruit and spices adds depth without heaviness.
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
Servings:
8
Calories:
101 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion , diced
- 1 apple cored and diced, large
- 2 cloves garlic , minced
- 1 teaspoon ground cinnamon
- 1/8 teaspoon cayenne pepper
- 2 pounds butternut squash , peeled, seeded, and cut into 1-inch chunks
- 4 cups water
- 2 teaspoons salt , plus more to taste
- 1/2 cup almond milk (or oat milk)
- 2 tablespoons pure maple syrup
- black pepper freshly ground
Instructions
- Add the olive oil to a large pot over medium-high heat, and saute the onion and apple until softened, about 8 minutes. Add in the garlic, cinnamon, and cayenne, and stir for 1 more minute.
- Add in the butternut squash, water, and salt, and stir to combine. Bring the water to a boil, then lower the heat and cover the pot to let the soup simmer until the squash is fork tender, about 25 minutes.
- When the squash is tender, add in the almond milk and maple syrup, and puree the soup with an immersion blender. (Alternatively, you can transfer the soup to a blender and carefully blend it, with your blender vent lightly covered with a thin towel so the lid doesn't blow off-- be careful not to burn yourself!)
- Taste the soup and adjust any seasoning to taste, adding freshly ground black pepper, along with more salt or maple syrup, as desired. (I usually add an extra ½ to ¾ teaspoon of salt.) Serve warm, with an extra sprinkle of cinnamon on top.
- Leftover soup can be stored in an airtight container in the fridge for up to a week, or in the freezer for up to 3 months.
Cup of Yum
Nutrition Information
Calories
101kcal
(5%)
Carbohydrates
22g
(7%)
Protein
1g
(2%)
Fat
2g
(3%)
Saturated Fat
0.3g
(2%)
Polyunsaturated Fat
0.3g
(2%)
Monounsaturated Fat
1g
(5%)
Sodium
614mg
(26%)
Potassium
460mg
(10%)
Fiber
3g
(12%)
Sugar
8g
(16%)
Vitamin A
12081IU
(242%)
Vitamin C
26mg
(29%)
Calcium
91mg
(9%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8 Serving
Amount Per Serving
Calories 101
% Daily Value*
| Calories | 101kcal | 5% |
| Carbohydrates | 22g | 7% |
| Protein | 1g | 2% |
| Fat | 2g | 3% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 614mg | 26% |
| Potassium | 460mg | 10% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 12081IU | 242% |
| Vitamin C | 26mg | 29% |
| Calcium | 91mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.