Healthy Roasted Butternut Squash Soup
A silky, flavorful soup made from roasted butternut squash, onion, and warm spices, blended into a naturally creamy finish. Healthy, satisfying, and easy to prepare, this soup is perfect for cozy weeknight dinners or make-ahead lunches.
Equipment
- 1 Blender (high-speed or immersion)
- 1 Baking sheet (heavy-duty)
- 1 Sharp Knife
- 1 cutting board
- 1 Measuring spoons set
- 1 measuring cup set
Ingredients
- 3 ½ pounds butternut squash
- 1 tablespoon avocado oil
- 1 small yellow onion halved
- 1 small garlic clove peeled
- ½ tablespoon maple syrup
- 1 teaspoon salt
- Freshly ground black pepper to taste
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground ginger
- 3 to 4 cups vegetable broth
Instructions
- Prepare the Squash for Roasting: Begin by preheating your oven to 400°F (200°C). While the oven heats, place the butternut squash on a large cutting board. Carefully cut off both ends of the squash, then slice it lengthwise down the middle. Use a sturdy spoon to scoop out the seeds and stringy flesh from the cavity. To keep things simple, you don’t need to peel the squash before roasting — the skin will soften in the oven and can be scooped out easily later.
- Season the Vegetables: Place the halved squash, cut side up, onto a heavy-duty baking sheet. Drizzle the squash with 1 tablespoon of avocado oil, making sure the surface is lightly coated for even caramelization. Add the halved onion (cut side up) and the peeled garlic clove to the same sheet pan. Lightly sprinkle everything with salt and black pepper to enhance natural sweetness and draw out moisture during roasting.
- Roast Until Tender and Golden: Transfer the baking sheet to the preheated oven and roast for 50–60 minutes. The squash is ready when the flesh is fork-tender and lightly caramelized around the edges. The onion should be softened and golden, and the garlic clove lightly browned but not burnt. Roasting transforms the squash into a sweeter, deeper flavor while giving the soup its signature richness.
- Scoop and Transfer: Once the vegetables are cool enough to handle, use a large spoon to scoop the cooked flesh from the butternut squash into a blender or a large pot (if using an immersion blender). Discard the skins. Add the roasted onion and garlic as well. This roasted base is what gives the soup its natural creaminess without heavy cream.
- Blend with Broth and Seasonings: Pour in 3 cups of vegetable broth to start (you can always adjust the thickness later). Add the maple syrup, ground nutmeg, and ground ginger. Blend on high speed until the mixture is completely smooth and velvety. If using an immersion blender, blend directly in the pot until no chunks remain. For a thinner consistency, add up to 1 more cup of broth.
- Taste and Adjust: Once blended, taste the soup carefully. Add more salt or pepper as needed to balance the flavors. If you prefer a sweeter undertone, add an extra drizzle of maple syrup. For a slightly spicier kick, an extra pinch of ground ginger works beautifully. Adjust broth levels depending on whether you like a thick and hearty soup or a lighter, more sippable consistency.
- Reheat and Serve: If the soup has cooled down during blending, pour it into a large pot and warm gently over medium heat, stirring occasionally until hot but not boiling. Ladle the soup into bowls and finish with optional garnishes like roasted pepitas, a sprinkle of fresh parsley, and a twist of freshly ground black pepper for a restaurant-worthy presentation.
- Storage and Meal-Prep Tips: Allow the soup to cool completely before storing. Keep in an airtight container in the refrigerator for up to 4 days, or freeze in individual portions for up to 3 months.. Reheat on the stovetop over low-medium heat, adding a splash of broth or water if needed to loosen the texture.This makes it a perfect meal-prep dish for busy weeks!
Notes
- Choose a ripe butternut squash with a firm texture and deep orange flesh for maximum sweetness.
- Roasting the squash with the onion and garlic enhances natural caramelization and depth of flavor.
- An immersion blender is convenient for blending directly in the pot, but a high-speed blender gives the smoothest texture.
- The amount of broth can be adjusted to create a thicker, heartier soup or a lighter, sip-friendly consistency.
- A touch of maple syrup balances the savory flavors, but it can be omitted for a naturally sugar-free version.
- Add extra warm spices like cinnamon or turmeric if you enjoy a bolder flavor profile.
- This soup is naturally vegan and gluten-free, making it suitable for most diets.
- Garnishes such as roasted pepitas, fresh parsley, or a swirl of coconut cream add both flavor and visual appeal.
- For meal prep, divide the soup into single servings before freezing for grab-and-go convenience.
- Always allow the soup to cool completely before refrigerating or freezing to maintain freshness.