Healthy Roasted Butternut Squash Soup
Butternut squash is a versatile vegetable that can be used in many dishes, but one of my favorite ways to use it is in a soup. Not only is it delicious, but it’s also good for you! Is butternut squash soup healthy? You bet it is! Butternut squash is packed with fiber and vitamin A, which your body needs for healthy skin and good vision. Plus, it’s low in calories, making it an ideal ingredient for those who are looking to eat healthily. In this blog post, I’m going to share my recipe for a delicious and comforting roasted butternut squash soup that is perfect for a cozy evening at home.
This summer, my parents took over our garden plot which was wonderful! We were too busy to tend to a garden this year, and they were looking for some extra land for planting their vegetables. One of the benefits? They gave us tons of delicious garden-grown veggies to enjoy! One of my favourites has been butternut squash fresh from the garden, and this easy butternut squash soup recipe has been one of my favourite ways to use it up. It also makes for delicious leftovers! It’s the perfect creamy soup for the Fall season, contains simple ingredients, and it would also pair nicely with this roasted beet salad.
Ingredients:
- medium butternut squash
- cherry tomatoes
- baby spinach
- garlic bulb
- yellow onion
- sprigs fresh thyme
- tablespoons of olive oil
- Sea salt
- Ground black pepper
- vegetable broth or vegetable stock
- heavy cream
See recipe card for quantities.
Instructions:
Preheat your oven to 425F. Cut the butternut squash in half, scoop out the cubes, and place the halves in a 9×16 casserole dish. Cut the top off of the garlic bulb, peel the onion and cut it into quarters, and add them to the dish. Add the tomatoes, spinach and thyme. Drizzle them with olive oil and add salt and pepper to taste. Roast them in the oven for 45-50 minutes.
Once the vegetables and herbs are done roasting, carefully scoop the flesh out of the butternut squash and add it to a blender or food processor. Discard the peel and the thyme, and add the roasted tomatoes, spinach, and onion to the blender. Squeeze the roasted garlic cloves out from the bulb and add them to the blender.
Add the vegetable broth to the blender, and blend the soup until it’s smooth and creamy. You can also use an immersion blender if you have one. Once it’s blended, add it into a large pot or a dutch oven on medium-low heat and stir in the cream. If the soup is too thick, feel free to add more milk or broth until you reach the desired consistency. Add more sea salt and ground black pepper to taste.
Serve the soup hot with some crusty bread or crackers, and top with fresh herbs and pumpkin seeds if desired.
Hint: It’s easiest to roast the veggies well in advance so that you can let them cool to room temperature before peeling the squash and garlic. Otherwise, use gloved hands or utensils.
Substitutions
- Cherry tomatoes – instead of cherry tomatoes, you can use your favourite type of tomato cut into quarters
- Spinach – use basil leaves instead of spinach leaves for a more flavorful soup
- Thyme – the thyme can be replaced with your favorite fresh herbs
- Vegetable broth – you can replace the vegetable broth with chicken broth or chicken stock for a different taste
- Heavy cream – use sour cream instead of heavy cream for a similar taste
Variations
- Spicy – add a 1/2 tsp or more (to taste) of cayenne pepper when warming the soup on the stove
- Sweet – add 1-2 tsp of maple syrup to the soup when warming it for a sweeter taste
- Vegan – for a vegan butternut squash soup variation, swap the heavy cream with almond milk
Equipment
To make this soup, you’ll need a large pot, a large blender (I love my Ninja blender) or an immersion blender. If using an immersion blender you can blend the roasted veggies right in the pot.
Storage
Butternut Squash soup is a healthy lunch or supper side dish. If you want to store some of the soup for later meals, you can place it in an airtight container in the fridge for up to 5 days. Alternatively, you can store some portions in a freezer bag in the freezer for up to 3 months.
FAQ
Is butternut squash soap healthy?
When made with such a large variety of fresh vegetables, this butternut squash soup is a great source of fiber, vitamin E and vitamin C. Eating lots of vegetables throughout your day has many health benefits, and this soup is packed full of them.
Is it better to roast or steam butternut squash?
You certainly can peel the squash, cut it into cubes and steam or boil it for faster results. However, I think roasting with olive oil tastes the best as it gives the butternut squash a depth of flavor.
Do you have to peel the butternut squash for the soup?
I prefer to remove the flesh from the peel, but butternut squash peel is edible so you certainly could blend it right into your soup.
Recipe
Healthy Roasted Butternut Squash Soup
Equipment
- 1 Blender
- 1 large pot
Ingredients
- 1 butternut squash medium, about 1.5 lbs
- 1 lb cherry tomatoes
- 2 cups baby spinach
- 1 bulb garlic
- 1 yellow onion medium
- 5 sprigs fresh thyme
- 3 tbsp olive oil extra virgin
- 1 tsp sea salt
- 1 tsp ground black pepper
- 2 cups vegetable broth
- 1 cup heavy cream
Instructions
- Preheat your oven to 425F.
- Cut the butternut squash in half, scoop out the cubes, and place the halves in a 9×16 casserole dish. Cut the top off of the garlic bulb, peel the onion and cut it into quarters, and add them to the dish.
- Add the tomatoes, spinach and thyme. Drizzle them with olive oil and add salt and pepper to taste. Roast them in the oven for 45-50 minutes.
- Once the vegetables and herbs are done roasting, carefully scoop the flesh out of the butternut squash and add it to a blender or food processor. Discard the peel and the thyme, and add the roasted tomatoes, spinach, and onion to the blender. Squeeze the roasted garlic cloves out from the bulb and add them to the blender.
- Add the vegetable broth to the blender, and blend the soup until it’s smooth and creamy. You can also use an immersion blender if you have one.
- Once it’s blended, add the soup into a large pot or a dutch oven on medium-low heat and stir in the cream. If the soup is too thick, feel free to add more milk or broth until you reach the desired consistency. Add more sea salt and ground black pepper to taste.
- Serve the soup hot with some crusty bread or crackers, and top with fresh herbs and pumpkin seeds if desired.
Nutrition
These nutrition values are estimates only. Read my full nutrition disclaimer here.
This roasted, creamy butternut squash soup is a perfect recipe for those who are looking to eat something healthy and delicious. It’s a great way to incorporate more vegetables into your diet and add some nutritious vitamins and minerals to your meals. Plus, it’s effortless to make and great for meal prep if you want to have it throughout the week. I hope you love this Fall favorite soup as much as I do!
