Description
Creamy, cozy Butternut Squash Soup made with roasted squash, apple, and warm spices. Naturally sweet, silky, and perfect for fall dinners or meal prep.
Ingredients
- 1 medium butternut squash (about 2 1/2 to 3 lb), peeled, seeded, cubed
- 1 tablespoon olive oil or butter
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 medium apple, peeled and chopped (adds natural sweetness)
- 3 cups vegetable or chicken broth
- 1/2 teaspoon fine salt (plus more to taste)
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon dried thyme or sage (optional)
- Optional for creaminess: 1/2 cup coconut milk, heavy cream, or half-and-half
- Optional garnish: toasted pepitas (pumpkin seeds), cream swirl, fresh herbs
Instructions
1. Warm olive oil or butter in a large pot over medium heat. Add onion; cook until translucent, about 3 minutes. Stir in garlic; cook 30 seconds.
2. Add carrot and apple; cook 2 to 3 minutes to soften slightly.
3. Stir in cubed butternut squash. Pour in broth, then add salt, pepper, nutmeg, and thyme. Bring to a boil; reduce heat and simmer 20 to 25 minutes until squash is tender.
4. Blend until silky with an immersion blender (or carefully in batches in a stand blender). Return to pot.
5. Stir in coconut milk or cream, if using. Taste and adjust seasoning with more salt, pepper, or nutmeg.
6. Ladle into bowls; garnish with pepitas, a swirl of cream, and herbs. Serve warm.
Notes
Make it vegan: use vegetable broth and coconut milk.
Roasted option: roast squash cubes at 400°F for 25 to 30 minutes for deeper flavor, then proceed from Step 2.
Thicker soup: simmer uncovered a few extra minutes after blending, or blend in 1/2 cup cooked white beans.
Storage: refrigerate up to 5 days or freeze up to 3 months. Reheat gently; avoid boiling after adding dairy.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop, Blended
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 170
- Sugar: 8g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 4g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 5g
- Protein: 3g
- Cholesterol: 0mg