Roasted Butternut Squash Soup
User Reviews
4.9
Roasted Butternut Squash Soup
Description
This recipe begins by halving and seeding butternut squash, seasoning it with avocado oil and salt, and roasting it cut side down with a halved onion for about an hour. Roasting concentrates and sweetens the squash and softens the onion. Garlic is either roasted wrapped in foil or minimized raw to reduce harshness in a powerful blender.
Once cooled, the flesh and roasted onion are blended with vegetable broth, maple syrup, nutmeg, and ginger, creating a smooth, naturally creamy soup without dairy. The gentle sweet spice combination adds depth without overpowering the squash's natural flavor.
The soup can be served garnished with parsley for freshness and pumpkin seeds for crunch. It stores well refrigerated for several days or freezes for up to three months, making it convenient for meal planning. Adjusting garlic preparation helps control pungency, and optional dairy additions like cream or butter can increase richness if desired.
Ingredients
Roasted Butternut Squash Soup
- 3 ½ pounds butternut squash
- 1 tablespoon avocado oil
- 1 yellow onion halved, small
- 1 garlic peeled, small clove
- ½ tablespoon maple syrup
- 1 teaspoon salt
- black pepper to taste, freshly ground
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground ginger
- 3 to 4 cups vegetable broth
- pumpkin seeds optional garnish; freshly ground black pepper
- parsley
- black pepper
Instructions
- Slice it in half and remove the seeds. Preheat your oven to 425°F (220C). Slice the ends off the butternut squash. Stand the butternut squash on end and carefully slice it in half lengthwise. Then, Use a spoon to remove the seeds and membrane. Pro tip: the butternut squash is easier to slice through if you microwave it for 2 to 3 minutes.
- Season and roast. Transfer the butternut squash to a baking tray cut side up, coat with oil and sprinkle with salt and pepper. Then flip the butternut squash over so the cut side is down and roast for 60 minutes.
- Add the onion. After 30 minutes, spread a little oil on the cut side of the onion and add it to the baking tray, cut side down. Continue cooking for another 30 minutes, then remove the baking tray from the oven.
- Blend the soup. Once the butternut squash is cool enough to handle, use a large spoon to scoop out the flesh and transfer it to a high-powered blender. Remove the outer layer of the onion and add it to the blender along with the garlic, maple syrup, salt, nutmeg, ginger, and vegetable broth. Start with 3 cups of vegetable broth and add more to achieve your desired consistency. Blend on high for 1 to 2 minutes, until creamy. Taste the soup and add more salt and pepper if needed. Optional: while this is a dairy-free recipe, if you do tolerate dairy, adding just a tablespoon or two of fresh butter when you're blending definitely boosts the creaminess factor.
- Serve. Pour the soup into serving bowls. If you'd like, garnish the top with pepitas, parsley and black pepper.
Notes
- Roast garlic wrapped in foil with the onion to mellow its flavor if a softer garlic taste is preferred.
- Store leftover soup in an airtight container in the refrigerator for 4 to 5 days or freeze up to 3 months.
- Add a tablespoon or two of heavy cream or butter when blending to boost creaminess if dairy is tolerated.
- For dairy-free creaminess, add coconut milk or soaked raw cashews when blending.
- Use a sturdy baking tray to prevent warping during roasting.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 292 kcal
% Daily Value*
| Calories | 292kcal | 15% |
| Carbohydrates | 54g | 18% |
| Protein | 4g | 8% |
| Fat | 9g | 14% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 15mg | 5% |
| Sodium | 1589mg | 66% |
| Potassium | 1437mg | 31% |
| Fiber | 8g | 32% |
| Sugar | 13g | 26% |
| Vitamin A | 42870IU | 857% |
| Vitamin C | 85.6mg | 95% |
| Calcium | 200mg | 20% |
| Iron | 2.8mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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