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Butternut Squash Soup 1

Butternut Squash Soup: A Fall Comfort Classic

This creamy butternut squash soup recipe transforms simple ingredients into a velvety, rich experience that captures the essence of fall. Whether you're a seasoned cook or just beginning your culinary journey, this straightforward approach will guide you to soup perfection without unnecessary complexity.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Course Appetizer, Main Course, Soup
Cuisine American, Comfort Food, Fall
Servings 6 servings
Calories 220 kcal

Equipment

  • Dutch Oven or Heavy-Bottomed Pot
  • Immersion Blender or Standard Blender
  • Vegetable Peeler

Ingredients
  

Main Ingredients

  • 1 large butternut squash about 3 pounds, peeled, seeded, and cubed
  • 2 tablespoons olive oil
  • 1 medium yellow onion chopped
  • 2 medium carrots peeled and chopped
  • 2 cloves garlic minced
  • 1 tablespoon fresh sage chopped (or 1 teaspoon dried)
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon cinnamon
  • 4 cups vegetable broth low-sodium preferred
  • 1/2 cup heavy cream or coconut milk for dairy-free option
  • salt and freshly ground black pepper to taste
  • 2 tablespoons maple syrup optional, for added sweetness

Garnish

  • roasted pumpkin seeds for garnish

Instructions
 

  • Peel the butternut squash using a sharp vegetable peeler. Slice off both ends, then cut the squash in half where the neck meets the bulbous end. Stand each piece on its flat end and carefully peel downward. Cut into 1-inch cubes for even cooking.
  • Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped onion and carrots, cooking until the onions become translucent (about 5-7 minutes).
  • Add the minced garlic, sage, nutmeg, and cinnamon, stirring constantly for 30 seconds until fragrant.
  • Add the cubed butternut squash to the pot and stir to coat with the aromatics. Pour in the vegetable broth and bring to a boil.
  • Reduce heat to a simmer, cover partially, and cook for 20-25 minutes until the squash is fork-tender.
  • Remove the pot from heat and let cool slightly. Using an immersion blender, carefully blend the soup until completely smooth. If using a standard blender, transfer the soup in batches, being careful with the hot liquid.
  • Return the blended soup to the pot over low heat. Stir in the heavy cream (or coconut milk), maple syrup (if using), and salt and pepper to taste.
  • Heat gently until warmed through, about 2-3 minutes.
  • Ladle into bowls and garnish with a swirl of cream, roasted pumpkin seeds, fresh sage leaves, or a light dusting of nutmeg.

Notes

Pro Tips:
  • If you find butternut squash difficult to cut, microwave the whole squash (pierced with a fork) for 2-3 minutes to soften the skin slightly before peeling.
  • The aromatic foundation creates 70% of your soup's flavor profile, so don't rush the sautéing step!
  • Test a few pieces of squash in different areas of the pot, as they may cook unevenly depending on size and placement.
  • When blending hot liquids, never fill your blender more than halfway and always hold the lid down with a kitchen towel to prevent accidents.
  • Add a tiny splash of apple cider vinegar or lemon juice at the end to brighten flavors.
Storage:
  • Refrigerate in airtight containers for up to 4 days.
  • Freeze without the cream for up to 3 months in portion-sized containers.
  • When reheating, warm gently on the stovetop, adding a splash of broth if needed to thin consistency.

Nutrition

Calories: 220kcalCarbohydrates: 30gProtein: 3gFat: 12gSaturated Fat: 6gFiber: 5gSugar: 10gVitamin A: 450IUVitamin C: 35mgCalcium: 8mgIron: 10mg
Keyword Butternut Squash Soup, Fall Soup, Creamy Soup, Healthy Soup, Vegetarian Soup
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