Butternut Squash Soup
A velvety, warming vegan soup that captures the essence of autumn. Ideal for cozy gatherings or quiet evenings, this comforting dish can be stored in the refrigerator for four days or frozen for longer storage.
Time
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Recipe Info
Cuisine: American
Category: Soup
Servings: 6
Ingredients
- ½ tablespoon minced fresh rosemary
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion, chopped
- 1 (3-pound) butternut squash, peeled, seeded, and cubed
- Freshly ground black pepper
- 3 garlic cloves, chopped
- 1 teaspoon grated fresh ginger
- ½ teaspoon sea salt
- 1 tablespoon chopped fresh sage
- 3 to 4 cups vegetable broth
For Serving
- Toasted pepitas
- Crusty bread
- Chopped parsley
Instructions
Warm the olive oil in a large Dutch oven over medium heat. Incorporate the chopped onion, sea salt, and a few turns of freshly ground black pepper. Sauté until the onion turns translucent and tender, approximately 5 to 8 minutes.
Add the cubed butternut squash to the pot. Cook for 8 to 10 minutes, stirring occasionally, until it begins to soften slightly.
Stir in the garlic, sage, rosemary, and grated ginger. Sauté for 30 seconds to 1 minute, allowing the aromatics to release their fragrance.
Pour in 3 cups of the vegetable broth. Bring the mixture to a boil, then cover the pot and lower the heat to a gentle simmer. Cook for 20 to 30 minutes, or until the squash is fork-tender.
Allow the soup to cool briefly before transferring to a blender. Blend in batches until the texture is smooth and creamy. If the consistency is too thick, incorporate up to 1 additional cup of broth to achieve the desired texture.
Taste and adjust seasoning as necessary. Serve hot, garnished with chopped parsley and toasted pepitas, alongside slices of crusty bread.
Roasted Butternut Squash Soup
A rich and aromatic soup where caramelized squash and onion lend depth to every spoonful. Roasting enhances the natural sweetness of the vegetables, resulting in a smooth and comforting bowl ideal for cool-weather meals.
Time
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Recipe Info
Cuisine: American
Category: Soup
Servings: 4
Ingredients
- ¼ teaspoon ground nutmeg
- ½ tablespoon maple syrup
- 1 teaspoon salt
- Freshly ground black pepper, to taste
- 1 tablespoon avocado oil
- 1 small garlic clove, peeled
- 3 ½ pounds butternut squash
- ¼ teaspoon ground ginger
- 1 small yellow onion, halved
- 3 to 4 cups vegetable broth
Optional Garnish
- Freshly ground black pepper
- Pepitas
- Chopped parsley
Instructions
Preheat the oven to 425°F (220°C). Slice both ends off the butternut squash, then stand it upright and carefully cut it in half lengthwise. Scoop out the seeds and stringy membrane using a spoon. Tip: microwaving the squash for 2 to 3 minutes beforehand can ease slicing.
Place the squash halves cut side up on a baking sheet. Brush with avocado oil and sprinkle with salt and pepper. Turn them cut side down and roast in the oven for 60 minutes.
After the first 30 minutes of roasting, lightly oil the cut side of the halved onion and place it on the baking tray, cut side down. Continue roasting for the remaining 30 minutes until both squash and onion are tender and caramelized.
Allow the vegetables to cool slightly. Scoop out the flesh of the butternut squash and transfer it to a high-speed blender. Peel the roasted onion and add it to the blender, followed by the garlic clove, maple syrup, ground nutmeg, ground ginger, salt, and 3 cups of vegetable broth.
Blend the mixture on high speed for 1 to 2 minutes, or until it reaches a silky-smooth consistency. Add more broth as needed to adjust the thickness. Taste and adjust seasoning with additional salt or black pepper if desired. Optional: for those who consume dairy, blending in a tablespoon or two of butter can enhance the richness.
Divide the soup among bowls and garnish with toasted pepitas, chopped parsley, and a final grind of black pepper if desired. Serve hot.
Crockpot Butternut Squash Soup
A wholesome, slow-cooked soup brimming with autumn flavors. This creamy and comforting recipe utilizes the ease of a Crockpot to develop deep, rich flavor while requiring minimal hands-on effort.
Time
Prep Time: 10 minutes
Cook Time: 7 hours
Total Time: 7 hours 10 minutes
Recipe Info
Cuisine: American
Category: Soup
Servings: 8 (approximately 12 cups)
Ingredients
- ¼ teaspoon cayenne pepper
- 2 medium butternut squash (approx. 6 pounds), peeled, seeded, and cubed
- ¾ cup light coconut milk (up to 1½ cups if using a full 14-ounce can)
- ½ teaspoon ground nutmeg
- 2 medium apples, cored and roughly chopped (no need to peel; use a mix of sweet and tart varieties)
- ¼ teaspoon ground black pepper (or white pepper for a milder flavor and cleaner appearance)
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon kosher salt
- 2 cups low-sodium vegetable broth (or chicken broth)
- 1 medium yellow onion, diced (about 1½ cups)
Optional Toppings
- Chopped fresh sage
- Coconut cream, coconut yogurt, or Greek yogurt
- Toasted pumpkin seeds
Instructions
Lightly grease the insert of a 4-quart or larger Crockpot with nonstick spray. In a medium saucepan set over medium heat, warm the olive oil. Add the diced onion and sauté, stirring occasionally, until soft and aromatic, about 8 to 10 minutes. Once cooked, transfer the onion to the slow cooker.
Meanwhile, prepare the squash. Slice off the top and bottom ends, then peel the squash with a vegetable peeler. Halve it lengthwise and scoop out the seeds. Cut the flesh into ¾-inch cubes and place them into the slow cooker.
Add the chopped apples, broth, kosher salt, ground nutmeg, black pepper (or white pepper), and cayenne pepper to the slow cooker. Stir to combine. Cover with the lid and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours, until the squash and apples are very tender.
Once cooked, stir in ¾ cup coconut milk. Blend the soup using an immersion blender directly in the slow cooker, or transfer it in batches to a high-powered blender or food processor fitted with a steel blade. Blend until smooth and creamy, taking care not to overfill the blender with hot liquid.
Return the blended soup to the slow cooker if needed. If a thinner consistency is preferred, add more coconut milk to achieve the desired texture. Adjust seasoning to taste.
Ladle the hot soup into bowls and finish with your preferred garnishes such as chopped fresh sage, a swirl of coconut cream or yogurt, and toasted pumpkin seeds. Serve immediately.
Vegan Butternut Squash Soup
A vibrant and deeply flavorful soup crafted from roasted butternut squash and aromatic spices. Smooth, comforting, and entirely plant-based, this dish offers a rich texture and balanced warmth—perfect for cooler days.
Time
Prep Time: 15 minutes
Cook Time: 55 minutes
Total Time: 1 hour 10 minutes
Recipe Info
Cuisine: Vegan
Category: Soup, Appetizer, Gluten-Free
Servings: 4
Ingredients
For the Roasted Butternut Squash
- 6 ½ cups butternut squash (approx. 2.2 lbs / 1 kg), peeled and chopped
- ½ teaspoon dried thyme
- ⅛ teaspoon sea salt
- 1 tablespoon extra virgin olive oil
- ½ teaspoon dried basil
- ⅛ teaspoon ground black pepper
For the Soup
- ½ teaspoon ground cumin
- 1 tablespoon soy sauce
- 1 medium onion (white, yellow, or brown), chopped
- 2 tablespoons extra virgin olive oil
- 1 tablespoon crushed garlic
- ¼ teaspoon paprika
- 4 cups vegetable stock (960 ml)
- 1 cup canned full-fat unsweetened coconut milk (240 ml)
- Sea salt and ground black pepper, to taste
Optional Garnish
- Fresh thyme sprigs
- Ground black pepper
Instructions
Preheat the oven to 400°F (200°C).
Place the peeled and chopped butternut squash in a mixing bowl. Drizzle with olive oil and season with dried thyme, basil, sea salt, and black pepper. Toss until the squash is evenly coated with the oil and spices.
Spread the seasoned squash in a single layer on a parchment-lined baking tray. Roast in the oven for 30 minutes or until tender and lightly caramelized.
In a large pot, heat olive oil over medium heat. Add the chopped onion, crushed garlic, cumin, and paprika. Sauté until the onions are softened and fragrant.
Add the roasted squash to the pot and stir well to coat with the aromatics. Pour in the vegetable stock and soy sauce. Bring the soup to a simmer and let it cook for about 15 minutes to allow the flavors to meld.
Turn off the heat. Use an immersion blender to purée the soup directly in the pot until smooth. Alternatively, allow the soup to cool slightly and blend in batches using a standard blender. Return the blended soup to the pot.
Stir in the coconut milk and adjust the seasoning with additional salt and pepper as needed.
Ladle the soup into serving bowls and garnish with a sprinkle of ground black pepper and a sprig of fresh thyme. Serve warm.
Roasted Squash Soup
A warming blend of roasted winter squash, aromatic spices, and a hint of sweetness from green apples and sherry. This comforting soup is ideal for chilly evenings and delivers complex depth in a simple preparation.
Time
Prep Time: 10 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 20 minutes
Recipe Info
Cuisine: American
Category: Soup
Servings: 6
Ingredients
- 1 teaspoon curry powder
- 1 acorn squash, halved and seeded
- ⅔ cup sherry
- 3 tablespoons butter
- Salt and pepper, to taste
- ½ small spaghetti squash, halved and seeded
- 2 tart green apples, peeled, cored, and chopped
- 1 ½ pounds butternut squash, halved and seeded
- 1 tablespoon minced fresh ginger root
- 1 pinch cayenne pepper, or to taste
- 3 cloves garlic, minced
- 1 large onion, chopped
- 5 cups vegetable broth
Instructions
Preheat the oven to 400°F (200°C).
Arrange the halved butternut, acorn, and spaghetti squashes cut side down on baking sheets. Roast for approximately 45 minutes, or until the flesh is tender. Once cooled slightly, scoop the squash flesh into a large mixing bowl and set aside.
In a medium saucepan over medium heat, melt the butter. Add the chopped onion and sauté, stirring often, for about 5 minutes until softened.
Stir in the minced garlic, ginger, and curry powder. Cook for an additional minute to release their aroma.
Add the chopped apples and sherry to the saucepan. Reduce heat slightly and simmer for about 10 minutes, until the apples are soft and the mixture is slightly reduced.
Working in batches, blend the roasted squash with the vegetable broth in a blender or food processor until smooth. Pour the puréed squash into a large soup pot.
Next, blend the apple-sherry mixture until smooth and stir it into the squash purée in the pot.
Heat the soup over medium heat. Season with salt, black pepper, and a pinch of cayenne to taste. Warm through and serve hot.
Healthy Butternut Squash Soup
A cozy, wholesome soup that captures the warmth of fall in every bite. With a naturally sweet base of butternut squash and apple, and aromatic spices throughout, this light yet satisfying dish makes for a nourishing appetizer or side.
Time
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Recipe Info
Cuisine: American
Category: Appetizer, Sides
Servings: 8 cups
Ingredients
For the Soup
- 8 cups butternut squash, cubed (about 1 large squash)
- 1 apple (Gala), peeled and chopped
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon paprika
- 4 cups reduced sodium chicken broth
- 2 cloves garlic, minced
- 1/8 teaspoon ground nutmeg
- 2 cups onion, chopped
- 1 teaspoon kosher salt
- Fresh cracked black pepper, to taste
- 1/2 teaspoon ground coriander
For the Toppings
- 4 teaspoons whole milk (or preferred milk)
- 1/4 cup shelled pistachios
- 1/4 cup sour cream
Instructions
Peel and chop the apple. Dice the onion and mince the garlic cloves.
In a large pot or Dutch oven, apply olive oil spray and sauté the diced onion over medium heat for about 5 minutes, until translucent and softened.
Add the minced garlic and cook for 1 minute, stirring, until fragrant.
Incorporate the cubed butternut squash and chopped apple into the pot. Pour in the chicken broth and stir in the salt, black pepper, paprika, coriander, cinnamon, and nutmeg.
Bring the contents to a boil, then cover the pot and reduce the heat to medium-low. Let the soup simmer for 30 minutes, or until the vegetables are tender and easily pierced with a fork.
Using an immersion blender, purée the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a standard blender and purée carefully.
In a small bowl, mix the sour cream with milk until it reaches a drizzleable consistency.
Serve the soup hot, topped with a swirl of the sour cream mixture and a sprinkle of pistachios for crunch.
Creamy Butternut Squash Soup Recipe
This rich and velvety soup is a true comfort in a bowl—smooth, aromatic, and ready in just 30 minutes. Layered with vegetables, apple, and warming spices, it’s a perfect choice for batch cooking or weeknight meals.
Time
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Recipe Info
Cuisine: American
Category: Soup
Servings: 6
Ingredients
- 2 cups vegetable or chicken stock, more as needed
- 1 red bell pepper, seeded and chopped
- 3 tablespoons olive oil
- ½ teaspoon smoked paprika (optional)
- 2 cans (15 oz each) unsweetened coconut milk
- 1 large carrot, peeled and chopped
- 1 white or yellow onion, diced
- 3 pounds butternut squash, cubed
- 1 stalk celery, chopped
- 1 green apple, peeled and chopped
- 1 tablespoon minced garlic
- 1 teaspoon salt, or to taste
- ¼ teaspoon ground black pepper, or to taste
Optional Garnishes
- Pepitas or roasted pumpkin seeds
- Fresh parsley or thyme
- Sunflower seeds
- Smoked paprika
- Dried cranberries
- Black pepper
- Parmesan cheese
Instructions
In a large stockpot over medium-high heat, heat the olive oil. Add the cubed butternut squash, chopped carrot, apple, red bell pepper, minced garlic, diced onion, and chopped celery. Sauté for 3 to 4 minutes, until the garlic is fragrant and the onions are translucent.
Pour in the vegetable or chicken stock, then season with salt, black pepper, and smoked paprika if using. Bring to a boil. Reduce heat to medium and simmer for 5 to 10 minutes, or until the squash and vegetables are completely tender.
Stir in the coconut milk and allow the mixture to heat through.
Using an immersion blender, purée the soup directly in the pot until smooth and creamy. Alternatively, blend the soup in batches in a high-powered blender and return it to the pot.
Taste and adjust seasoning with additional salt or pepper as needed. If the consistency is too thick, add more stock or water to reach your desired texture.
Serve hot, garnished with your choice of toppings such as pepitas, herbs, or a dash of smoked paprika.
Butternut Squash Soup With Apple
A richly layered and comforting soup that balances the natural sweetness of butternut squash and tart Granny Smith apples. Enriched with cream and a splash of sherry, this velvety blend is a heart-healthy favorite perfect for fall and winter meals.
Time
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Recipe Info
Cuisine: American
Category: Soup
Diet: Heart Healthy
Servings: 8
Ingredients
- 2 teaspoons kosher salt, or to taste
- 2 tablespoons olive oil
- 1 large sweet onion, sliced
- 3 medium Granny Smith apples, diced
- ¼ cup heavy cream
- ¼ teaspoon ground black pepper
- 1⅓ pounds peeled butternut squash (from a 2.5 lb whole squash), cut into 1-inch cubes
- 1/3 cup sherry
- 3 slices whole wheat bread, cubed
- 6 cups low sodium chicken stock
- 1 teaspoon dried tarragon, or to taste
Instructions
Cut the butternut squash into 1-inch cubes. Dice the apples and slice the onion. Cube the whole wheat bread into small 1-inch pieces.
In a large stockpot over medium-high heat, warm the olive oil. Add the cubed squash, apples, sliced onion, and cubed bread. Sauté for about 8 minutes, stirring occasionally, until the mixture begins to soften and develop golden color.
Pour in the chicken stock and season with tarragon, kosher salt, and ground black pepper. Bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and allow the soup to simmer for approximately 50 minutes, or until the squash and apples are fork-tender.
Remove the pot from heat and purée the soup using an immersion blender until smooth and creamy.
Stir in the heavy cream and sherry. Return the pot to the stove and bring the soup back to a gentle simmer for 5 minutes.
Taste and adjust seasoning with additional salt if needed. Serve hot.
Butternut Squash and Carrot Soup Recipe
A nourishing and flavorful soup made with roasted vegetables and warming spices, this wholesome bowl is ideal for cool-weather meals. Naturally vegan and gluten-free, it also aligns with clean eating, paleo, and Whole30 guidelines when customized accordingly.
Time
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Recipe Info
Cuisine: American
Category: Main Course
Servings: 4–5
Ingredients
- 1 teaspoon paprika powder
- 1 lb (450 g) carrots, cut into ½-inch pieces
- 4 cups (20 oz) butternut squash cubes (such as pre-cut packaged)
- ½ teaspoon ground cumin
- 2 tablespoons avocado oil or olive oil
- ⅛ to ½ teaspoon cayenne pepper (adjust to preferred heat level)
- 3 cloves garlic, skin on
- 4 cups vegetable broth or chicken broth
- Salt and black pepper, to taste
- 1 small onion, quartered (leave root end intact)
- 2 tablespoons maple syrup or honey
For Serving
- 2 cups cooked quinoa
- Fresh cilantro leaves
- Roasted pumpkin seeds
- Optional drizzle: coconut milk or olive oil
Instructions
Preheat the oven to 400°F (200°C). Line two baking sheets with parchment paper or foil.
Spread the butternut squash cubes evenly on one baking sheet. On the second sheet, arrange the carrot pieces, quartered onion (keeping root ends intact), and unpeeled garlic cloves.
Drizzle all vegetables with oil and season generously with salt and black pepper. Toss to coat.
Place both trays in the oven and roast for 25 to 30 minutes, flipping once after 15 minutes. Vegetables should be tender and slightly caramelized when done.
High-Speed Blender Method
Add the vegetable or chicken broth to a high-speed blender along with the paprika, cumin, cayenne, and maple syrup (or honey). Remove the garlic skins and root ends from the roasted vegetables, then add the vegetables to the blender. Blend on high for about 5 minutes until smooth and steamy.
Stovetop Method
Pour the broth into a large soup pot. Add the paprika, cumin, cayenne, and maple syrup. Remove skins and roots from roasted vegetables and add them to the pot. Bring to a boil over medium heat, then reduce to simmer. Use an immersion blender to blend the soup directly in the pot until silky smooth.
Serve hot in bowls. Add approximately ½ cup cooked quinoa per serving for extra protein. Garnish with roasted pumpkin seeds, cilantro leaves, and an optional drizzle of coconut milk or olive oil.