This Healthy Butternut Squash Soup is warm, simple, and full of good things. It uses roasted garlic and soft squash for a smooth, cozy soup. It is low in fat and easy to make for a weeknight meal or a light lunch. If you like butternut squash in other dishes, try Butternut Squash Gnocchi with Sausage for another simple idea.
Table of Contents
Why make this recipe
You should make this recipe because it is:
- Healthy and light, with natural sweetness from squash.
- Easy to store and reheat for quick meals.
- Made with simple pantry ingredients.
- Good for all ages and picky eaters.
How to make this healthy Butternut Squash Soup
Start by roasting the garlic so it turns soft and sweet. Sauté onion and carrots in olive oil until soft, then add the squash and spices. Pour in the vegetable broth and simmer until the squash is tender. Finish by blending the soup until smooth and warm. This gives you a creamy texture without cream.
Ingredients :
- 1 large butternut squash, peeled and cubed
- 1 head of garlic, roasted
- 1 onion, chopped
- 2 carrots, chopped
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1 teaspoon ground cinnamon
- 1/2 teaspoon nutmeg
- Salt and pepper to taste
Directions :
- Preheat the oven to 400°F (200°C) and roast the garlic head wrapped in foil for about 30-40 minutes until soft.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and carrots, sauté until softened.
- Add the cubed butternut squash, cinnamon, nutmeg, salt, and pepper. Stir to combine.
- Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for about 20-25 minutes until the squash is tender.
- Squeeze in the roasted garlic from the skins and blend the soup until smooth using an immersion blender or in batches in a regular blender.
- Adjust seasoning if necessary and serve hot.
Healthy Butternut Squash Soup
A warm, simple soup using roasted garlic and butternut squash, perfect for a light meal or lunch.
- Total Time: 55 minutes
- Yield: 4 servings 1x
Ingredients
- 1 large butternut squash, peeled and cubed
- 1 head of garlic, roasted
- 1 onion, chopped
- 2 carrots, chopped
- 2 tablespoons olive oil
- 4 cups vegetable broth
- 1 teaspoon ground cinnamon
- 1/2 teaspoon nutmeg
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C) and roast the garlic head wrapped in foil for about 30-40 minutes until soft.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and carrots, sauté until softened.
- Add the cubed butternut squash, cinnamon, nutmeg, salt, and pepper. Stir to combine.
- Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for about 20-25 minutes until the squash is tender.
- Squeeze in the roasted garlic from the skins and blend the soup until smooth using an immersion blender or in batches in a regular blender.
- Adjust seasoning if necessary and serve hot.
Notes
Serve with a drizzle of olive oil or a spoon of plain yogurt. Add toasted seeds or chopped herbs for texture.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Blending
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 serving
- Calories: 200
- Sugar: 5g
- Sodium: 350mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 4g
- Cholesterol: 0mg
How to serve Butternut Squash Soup
Serve hot in bowls. Add a drizzle of olive oil or a spoon of plain yogurt on top. Toasted seeds or chopped herbs also add nice texture. For a snack or side, serve with crusty bread or a small salad. For a different starter idea, you can pair it with a crispy butternut squash appetizer.
How to store Butternut Squash Soup
Let the soup cool to room temperature. Put it in airtight containers and keep in the fridge for up to 4 days. For longer storage, freeze in freezer-safe containers for up to 3 months. Thaw in the fridge overnight and reheat gently on the stove.
Tips to make Butternut Squash Soup
- Roast the garlic well; it adds a sweet, mellow flavor.
- Cut the squash into even pieces so it cooks evenly.
- Use an immersion blender for quick work and easy cleanup.
- If you want a richer soup, stir in a little butter or cream at the end. For a heartier, cheesy soup idea, try Bacon Cheddar Gnocchi Soup as a menu option.
- Taste and adjust salt and pepper at the end.
Variations
- Add a cup of coconut milk for a dairy-free creamy version.
- Stir in grated apple or a small piece of ginger for a fresh twist.
- Add roasted red pepper or a pinch of curry powder for a bolder flavor.
- Top with crumbled bacon or toasted hazelnuts for crunch.
FAQs
Q: Can I use frozen butternut squash? A: Yes. Use frozen cubes and reduce simmer time until the squash is soft.
Q: Can I skip roasting the garlic? A: You can, but roasted garlic gives a sweeter, milder flavor. Raw garlic will be stronger.
Q: Is this soup gluten free? A: Yes. This recipe has no gluten if you use gluten-free broth.
Q: Can I make this in a slow cooker? A: Yes. Add all ingredients except roasted garlic and cook on low 4-6 hours, then blend and add roasted garlic.
Conclusion
This Healthy Butternut Squash Soup is easy, healthy, and tasty. It warms you up and stores well for busy days. Enjoy a simple bowl and tweak the spice to your taste.
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