Go Back
Healthy butternut squash soup served in a bowl with garnishes.

Healthy Butternut Squash Soup

A comforting and nutritious soup made with roasted butternut squash, aromatic vegetables, and a hint of spice, perfect for a healthy and satisfying meal.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 bowls
Calories: 250

Ingredients
  

Main Ingredients
  • 1 medium butternut squash peeled, seeded, and cubed
  • 1 tbsp olive oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 4 cups vegetable broth
  • 1/2 tsp ground nutmeg
  • salt and black pepper to taste
Optional Garnishes
  • fresh parsley chopped
  • toasted pumpkin seeds for garnish

Equipment

  • Baking sheet
  • Large pot or Dutch oven
  • Immersion blender or regular blender

Method
 

Preparation
  1. Preheat oven to 400°F (200°C). Toss the cubed butternut squash with 1 tbsp olive oil, a pinch of salt, and pepper on a baking sheet; roast for 20-25 minutes until tender.
Cooking
  1. While squash roasts, heat the remaining 1 tbsp olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and sauté until softened, about 5-7 minutes. Stir in minced garlic and cook for another minute until fragrant.
  2. Add the roasted butternut squash, vegetable broth, and ground nutmeg to the pot. Bring the mixture to a simmer, then reduce heat and let it cook for 10-15 minutes, allowing flavors to meld.
Finishing
  1. Carefully use an immersion blender to purée the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a regular blender and blend until smooth, then return to the pot.
  2. Taste the soup and adjust seasoning with additional salt and pepper as needed. Serve hot, optionally garnished with fresh parsley or toasted pumpkin seeds.

Notes

For an extra creamy soup, consider adding a splash of coconut milk or cashew cream during the blending stage.