Hearty and Quick Butternut Squash Soup

Warm up with a bowl of this hearty and quick butternut squash soup that’s as comforting as it is easy to prepare. Perfectly blending sweet, nutty butternut squash with aromatic cinnamon, nutmeg, and a touch of garlic, this velvety soup is ready in just 40 minutes, making it an ideal weeknight dinner or lunch. Brightened by tender carrots and simmered in flavorful vegetable stock, this creamy dish can be customized with a drizzle of heavy or coconut cream and crunchy pumpkin seeds for an irresistible finish. Naturally gluten-free and easily made vegan, it’s a wholesome, nourishing meal that pairs beautifully with crusty bread or a crisp side salad. Enjoy the ultimate cozy comfort food that’s simple, satisfying, and packed with seasonal goodness!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 cups butternut squash (peeled, seeded, and cubed)
• 4 cups vegetable stock
• 1 medium yellow onion (chopped)
• 1 large carrot (peeled and sliced)
• 2 cloves garlic (minced)
• 2 tablespoons olive oil
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons heavy cream or coconut cream (optional for garnish)
• 2 tablespoons pumpkin seeds (optional for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the cubed butternut squash, sliced carrot, ground cinnamon, ground nutmeg, salt, and black pepper to the pot. Stir well to coat the vegetables in the spices.

Step 5

Pour in the vegetable stock and bring the mixture to a boil.

Step 6

Reduce the heat to a simmer, cover, and cook for 20 minutes or until the butternut squash and carrot are tender when pierced with a fork.

Step 7

Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and puree until smooth, then return it to the pot.

Step 8

Taste the soup and adjust the seasoning with more salt and pepper if needed.

Step 9

Serve the soup hot, optionally garnished with a swirl of heavy cream or coconut cream and a sprinkle of pumpkin seeds.

Nutrition Facts

Serving size	(2207.8g)

Amount per serving	% Daily Value*
Calories	1347.5

Total Fat 56.8g	0%
Saturated Fat 14.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 34mg	0%
Sodium 3559.2mg	0%
Total Carbohydrate 201.9g	0%
Dietary Fiber 37.7g	0%
Total Sugars 44.7g
Protein 34.2g	0%

Vitamin D 0IU	0%
Calcium 706.0mg	0%
Iron 14.0mg	0%
Potassium 5772.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.1%

Protein: 9.4%

Carbs: 55.5%