Description
Creamy, comforting, and packed with fall flavor, this *Best Butternut Squash Soup* is a must-try for cozy nights or easy lunch meal prep. It’s a smooth, golden-orange soup made with roasted squash, onions, garlic, and warming spices like cinnamon and nutmeg. This easy recipe is both vegan and gluten-free, making it a healthy option for weeknight dinners or as a light, nutritious appetizer. Whether you’re looking for quick dinner ideas, cozy fall food ideas, or a healthy snack that’s meal-prep friendly, this butternut squash soup hits all the right notes.
Ingredients
3 pounds butternut squash, peeled, seeded, and cubed
2 tablespoons olive oil
1 large yellow onion, chopped
3 garlic cloves, minced
1 medium carrot, chopped
1 celery stalk, chopped
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon cayenne pepper (optional)
4 cups vegetable broth
1 cup water (optional, to thin)
1 tablespoon maple syrup (optional)
1 tablespoon apple cider vinegar or lemon juice
Pumpkin seeds and chopped parsley for garnish (optional)
Instructions
1. Preheat oven to 400°F (200°C). Spread cubed butternut squash on a baking sheet, drizzle with 1 tablespoon olive oil, and season with salt and pepper. Roast for 25–30 minutes until tender and caramelized.
2. In a large pot, heat 1 tablespoon olive oil over medium heat. Add chopped onion, carrot, and celery. Sauté for 6–8 minutes until soft. Stir in garlic and cook for 1–2 minutes.
3. Add cinnamon, nutmeg, and cayenne (if using). Stir in roasted squash and pour in vegetable broth. Simmer for 10–15 minutes to blend flavors.
4. Remove from heat and allow to cool slightly. Blend the soup using an immersion blender or in batches with a high-speed blender until smooth.
5. Return blended soup to the pot. Stir in maple syrup and apple cider vinegar or lemon juice. Adjust seasoning to taste and thin with water if needed.
6. Serve hot, garnished with pumpkin seeds and fresh parsley.
Notes
Roasting the squash instead of boiling it intensifies its natural sweetness and flavor.
For an ultra-smooth texture, use a high-speed blender in batches and let the soup cool slightly before blending.
Add a splash of coconut milk or drizzle of olive oil at the end for a creamy, silky finish.
Nutrition
- Serving Size: 1 bowl
- Calories: 160
- Sugar: 6g
- Sodium: 540mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 2g
- Cholesterol: 0mg