Homemade Butternut Squash Soup

Creamy, comforting, and bursting with fall flavors, this homemade butternut squash soup is the ultimate cozy meal for any season. Made with roasted butternut squash, sautéed onion, garlic, and carrots, and infused with warm spices like cinnamon and nutmeg, this soup offers a velvety texture and a hint of sweetness in every spoonful. The addition of optional coconut milk adds a luxurious creaminess, making it naturally dairy-free and vegan-friendly. Simple to prepare with just 15 minutes of prep time and a handful of wholesome ingredients, it’s the perfect one-pot recipe for busy weeknights or a crowd-pleasing starter at holiday gatherings. Garnish with toasted pumpkin seeds or a swirl of coconut milk for an elegant finishing touch.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 large (about 2-3 lbs) butternut squash
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 cloves, minced garlic
• 1 large, peeled and chopped carrot
• 4 cups vegetable broth
• 1 cup (optional, for creaminess) coconut milk
• 1 teaspoon (or to taste) salt
• 0.5 teaspoons (or to taste) ground black pepper
• 0.25 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Carefully cut the butternut squash in half lengthwise and scoop out the seeds. Brush the flesh with 1 tablespoon of olive oil and place the halves face down on a baking sheet lined with parchment paper.

Step 3

Roast the butternut squash in the preheated oven for 30-40 minutes, or until the flesh is tender and easily pierced with a fork. Remove from the oven and let it cool slightly.

Step 4

While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.

Step 5

Add the diced onion and sauté for 5-6 minutes, or until softened and translucent. Add the minced garlic and cook for an additional 1 minute, stirring frequently to prevent burning.

Step 6

Stir in the chopped carrot, and sauté for another 5 minutes.

Step 7

Scoop the roasted squash flesh out of the skin and add it to the pot. Discard the skin.

Step 8

Pour in the vegetable broth and bring the mixture to a simmer. Cook for 10-15 minutes, or until the carrots are tender.

Step 9

Using an immersion blender, blend the soup in the pot until smooth and creamy. Alternatively, carefully transfer the mixture to a blender in batches and blend until smooth, then return it to the pot.

Step 10

Stir in the coconut milk (if using), salt, black pepper, cinnamon, and nutmeg. Taste and adjust seasoning as needed.

Step 11

Simmer the soup for an additional 5 minutes, then remove from heat.

Step 12

Serve hot, garnished with a drizzle of coconut milk, a sprinkle of cinnamon, or some toasted pumpkin seeds, if desired.

Nutrition Facts

Serving size	(2536.9g)

Amount per serving	% Daily Value*
Calories	1237.2

Total Fat 38.1g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4729.5mg	0%
Total Carbohydrate 218.3g	0%
Dietary Fiber 52.6g	0%
Total Sugars 60.4g
Protein 29.4g	0%

Vitamin D 0IU	0%
Calcium 683.9mg	0%
Iron 12.5mg	0%
Potassium 5505.6mg	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: 25.7%

Protein: 8.8%

Carbs: 65.5%