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Butternut Squash Soup
Soups
Ingredients:
- 1 large butternut squash (about 2 1/2–3 lbs), peeled, seeded, and cubed
- 1 medium yellow onion, chopped
- 3 cloves garlic, peeled
- 1 medium carrot, chopped
- 1 tbsp olive oil
- 1/2 tsp salt (plus more to taste)
- 1/4 tsp black pepper
- 1/2 tsp ground cumin (optional, for warmth)
- 1 tsp fresh thyme (or 1/2 tsp dried)
- 3-4 cups vegetable broth
- 1/2 cup non-dairy milk (optional, for creaminess)
- juice of 1/2 lemon (to brighten)
Equipments:
- Baking sheet with parchment
- Blender or immersion blender
- Large pot
- Knife and peeler
- Measuring cups and spoons
Meal Prep Friendly
Leftover Friendly
Soy-Free
Features:
Meal Prep Friendly
Leftover Friendly
Soy-Free
Nutrition:
Serving Size 1½ cups Calories 150 Carbohydrates 25g Fat 5g Fiber 4g Protein 2g Monounsaturated 3g Saturated 2.5g Vitamin A 1200mcg Vitamin C 20mg Calcium 50mg Iron 1mg Potassium 700mg Cholesterol 0mg Sodium 400mg Sugar 6g
*Nutrition info is an estimate and may vary with cooking methods and ingredients.
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Instructions:
- Roast the Vegetables – Preheat oven to 200°C (400°F). Toss cubed butternut squash, chopped onion, garlic, and carrot with 1 tbsp olive oil, salt, pepper, and thyme. Spread on a baking sheet and roast for 30–35 minutes until golden and soft.
- Blend – Transfer roasted vegetables to a blender. Add 3 cups vegetable broth and blend until completely smooth. Alternatively, use an immersion blender in a pot.
- Simmer – Pour into a pot over medium heat. Stir in ½ cup non-dairy milk if using, and more broth as needed to reach desired consistency. Simmer for 5–10 minutes.
- Finish – Stir in juice of ½ lemon. Adjust salt, pepper, and cumin to taste. Serve warm with fresh herbs, toasted seeds, or crusty bread.
Notes:
- Roasting the vegetables first is key — it caramelizes the natural sugars and gives the soup deep, sweet flavor that raw methods can't replicate.
- A high-speed blender gives a silkier texture than an immersion blender.
Storage:
- Fridge for up to 5 days. Freeze for up to 3 months.
Swaps:
- Use coconut milk instead of non-dairy milk for a richer, slightly tropical soup.
- Swap butternut squash for kabocha or acorn squash.
Tips:
- Garnish with toasted pumpkin seeds, chili oil, or a swirl of coconut cream for a restaurant-worthy finish.
Butternut Squash Soup
4–6 Servings
Prep 15 min
Roast 30–35 min + simmer 10 min
Ingredients:
- 1 large butternut squash (about 2 1/2–3 lbs), peeled, seeded, and cubed
- 1 medium yellow onion, chopped
- 3 cloves garlic, peeled
- 1 medium carrot, chopped
- 1 tbsp olive oil
- 1/2 tsp salt (plus more to taste)
- 1/4 tsp black pepper
- 1/2 tsp ground cumin (optional, for warmth)
- 1 tsp fresh thyme (or 1/2 tsp dried)
- 3-4 cups vegetable broth
- 1/2 cup non-dairy milk (optional, for creaminess)
- juice of 1/2 lemon (to brighten)
Features:
Meal Prep Friendly
Leftover Friendly
Soy-Free
Instructions:
- Roast the Vegetables – Preheat oven to 200°C (400°F). Toss cubed butternut squash, chopped onion, garlic, and carrot with 1 tbsp olive oil, salt, pepper, and thyme. Spread on a baking sheet and roast for 30–35 minutes until golden and soft.
- Blend – Transfer roasted vegetables to a blender. Add 3 cups vegetable broth and blend until completely smooth. Alternatively, use an immersion blender in a pot.
- Simmer – Pour into a pot over medium heat. Stir in ½ cup non-dairy milk if using, and more broth as needed to reach desired consistency. Simmer for 5–10 minutes.
- Finish – Stir in juice of ½ lemon. Adjust salt, pepper, and cumin to taste. Serve warm with fresh herbs, toasted seeds, or crusty bread.
