5.0 from 636 votes
Roasted Butternut Squash Soup
This roasted butternut squash soup is healthy, vegan, and comforting! The coconut milk adds an additional depth of flavor and creaminess.
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr 5 mins
Servings: 4 servings
Calories: 329 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 large butternut squash peeled, seeded and cut into chunks
- 2 tablespoons olive oil divided
- ½ teaspoon salt plus more to taste
- ¼ teaspoon black pepper plus more to taste
- ½ teaspoon cinnamon
- ½ teaspoon ginger
- 1 onion chopped
- 2 garlic cloves minced
- 4 cups low sodium vegetable broth
- ½ cup coconut milk plus more for serving
- ½ cup roasted pumpkin seeds for serving
Instructions
- Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.
- Place the butternut squash on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and season with salt, pepper, cinnamon and ginger. Toss to combine. Bake for 40 minutes, flipping halfway through, until the butternut squash is knife tender and golden.
- While the butternut squash is roasting, heat the remaining tablespoon of olive oil in a large pot. Add the onions and season with salt and pepper. Cook the onions for 5-7 minutes, until they soften and become translucent. Then add the garlic, and cook for 1 more minute, until fragrant. Add the vegetable broth, bring to a boil and then reduce the heat to simmer while the butternut squash is roasting.
- When the butternut squash is done, transfer it to the pot, remove from heat and use an immersion blender to blend the soup until completely smooth. Stir in the coconut milk. Serve with a drizzle of coconut milk and pumpkin seeds.
Cup of Yum
Notes
- Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge, or up to 3 months frozen.
- Make Ahead: You can roast the butternut squash 3 days ahead of time or even 3 months ahead of time. When ready to use, just add them to the pot along with the vegetable broth, bring to a boil and cook as usual.
- Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
- Equipment: I love using my Cuisinart Smart Stick hand blender for blending soups. It's quick and easy and gets me the perfect consistency, without any chunks of vegetables leftover.
- Instead of coconut milk, you can use any other unsweetened milk of your choice, plant-based or regular
- Add maple syrup for a slightly sweet addition.
Nutrition Information
Calories
329kcal
(16%)
Carbohydrates
32g
(11%)
Protein
8g
(16%)
Fat
22g
(34%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
4g
Monounsaturated Fat
8g
Trans Fat
0.01g
Sodium
307mg
(13%)
Potassium
905mg
(26%)
Fiber
7g
(28%)
Sugar
8g
(16%)
Vitamin A
19935IU
(399%)
Vitamin C
43mg
(48%)
Calcium
115mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 329
% Daily Value*
| Calories | 329kcal | 16% |
| Carbohydrates | 32g | 11% |
| Protein | 8g | 16% |
| Fat | 22g | 34% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.01g | 1% |
| Sodium | 307mg | 13% |
| Potassium | 905mg | 19% |
| Fiber | 7g | 28% |
| Sugar | 8g | 16% |
| Vitamin A | 19935IU | 399% |
| Vitamin C | 43mg | 48% |
| Calcium | 115mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.