5.0 from 33 votes
Butternut Squash Soup
This warm and cozy butternut squash soup is the perfect soup for fall. It's so smooth and creamy, and it's also incredibly easy to make too! Includes vegetarian or vegan options. Recipe includes a how-to video!
Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 5 mins
Servings: 8 servings (1 cup each)
Calories: 270 kcal
Course:
Soup , Lunch , Dinner
Cuisine:
American
Ingredients
- 3 lb butternut squash peeled, seeded, and diced into 1” pieces
- ½ lb sweet potato peeled and diced into 1” pieces
- 2 Tablespoons olive oil
- Table salt and ground black pepper
- ⅓ cup salted butter
- 1 medium yellow onion diced
- 1 Tablespoon minced garlic
- ½ teaspoon table salt plus additional for seasoning veggies and to taste
- ½ teaspoon dried thyme
- ¼ teaspoon ground ginger
- ⅛ heaping teaspoon ground nutmeg
- ⅛ teaspoon ground cinnamon
- 4 cups chicken broth or vegetable broth
- 1 cup coconut milk
- salt to taste
- Roasted pepitas for serving optional
Instructions
- Roast the veggies: Preheat oven to 425F. Once preheated, scatter diced squash and sweet potato over a large baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat with oil. Transfer to center rack of oven and cook until tender when pierced with a fork, about 30 minutes.
- Once squash and sweet potato are cooked, melt butter in a large pot over medium heat. Once melted, add onion and cook until softened and translucent.
- Add garlic and cook until fragrant.
- Add roasted veggies, salt, thyme, ginger, nutmeg, and cinnamon and stir well.
- Slowly drizzle in broth and stir. Bring to a simmer and simmer 5 minutes, stirring occasionally.
- Reduce heat and use an immersion blender to blend ingredients until completely smooth.
- Drizzle coconut milk into the soup and stir well. Season with salt to taste.
- Serve, topped with roasted pepita and an extra drizzle of coconut cream, if desired.
Cup of Yum
Notes
- The squash should be weighed before it is prepared/diced. If buying pre-cut squash, you’ll only need around 2.75 lb, as you lose some weight after removing the skin and the seeds.
- Store in an airtight container in the refrigerator for up to 5 days. Butternut squash soup may also be frozen for up to 3 months.
Nutrition Information
Serving
1serving
Calories
270kcal
(14%)
Carbohydrates
29g
(10%)
Protein
4g
(8%)
Fat
18g
(28%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
0.3g
Cholesterol
23mg
(8%)
Sodium
669mg
(28%)
Potassium
806mg
(23%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
22345IU
(447%)
Vitamin C
38mg
(42%)
Calcium
109mg
(11%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8servings (1 cup each)
Amount Per Serving
Calories 270
% Daily Value*
| Serving | 1serving | |
| Calories | 270kcal | 14% |
| Carbohydrates | 29g | 10% |
| Protein | 4g | 8% |
| Fat | 18g | 28% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.3g | 15% |
| Cholesterol | 23mg | 8% |
| Sodium | 669mg | 28% |
| Potassium | 806mg | 17% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 22345IU | 447% |
| Vitamin C | 38mg | 42% |
| Calcium | 109mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.