Squash Soup

Warm up your kitchen with this velvety smooth butternut squash soup, the perfect comfort food for chilly days. Roasting the squash intensifies its natural sweetness, while a blend of sautéed onions, garlic, and vegetable stock creates a rich, flavorful base. A touch of heavy cream delivers luxurious creaminess, and hints of ground cinnamon and nutmeg add a cozy, aromatic depth. This easy-to-make recipe comes together in under an hour, making it an ideal choice for weeknight dinners or holiday starters. Serve it hot with a sprinkle of toasted pumpkin seeds for added crunch and visual flair. Whether you're looking for a healthy lunch or a hearty appetizer, this squash soup strikes a beautiful balance of simplicity and elegance that's sure to please.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium (about 2 pounds) butternut squash
• 2 tablespoons olive oil
• 1 medium (diced) onion
• 3 whole (minced) garlic cloves
• 4 cups vegetable stock
• 0.5 cup heavy cream
• 0.25 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoon (to taste) salt
• 0.5 teaspoon (to taste) black pepper
• 2 tablespoons (toasted, for garnish, optional) pumpkin seeds

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. Place the halves on a baking sheet, flesh side up, and brush with 1 tablespoon of olive oil. Roast in the oven for 25-30 minutes or until the flesh is tender and easily pierced with a fork.

Step 3

While the squash roasts, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and sauté for 5-7 minutes, or until soft and translucent.

Step 4

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant. Be careful not to let the garlic burn.

Step 5

Once the squash is roasted, let it cool for a few minutes, then scoop out the flesh and discard the skin. Add the roasted squash to the pot with the onions and garlic.

Step 6

Pour in the vegetable stock and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 10-15 minutes to allow the flavors to meld.

Step 7

Using an immersion blender, purée the soup until smooth and creamy. Alternatively, you can blend the soup in batches in a countertop blender, then return it to the pot.

Step 8

Stir in the heavy cream, ground cinnamon, and ground nutmeg. Season with salt and black pepper to taste. If the soup is too thick, you can add more vegetable stock to reach your desired consistency.

Step 9

Heat the soup gently over low heat until warmed through, but do not let it boil.

Step 10

Serve the soup hot, garnished with toasted pumpkin seeds, if desired.

Nutrition Facts

Serving size	(2175.4g)

Amount per serving	% Daily Value*
Calories	1555.2

Total Fat 85.8g	0%
Saturated Fat 31.7g	0%
Polyunsaturated Fat 8.9g
Cholesterol 120mg	0%
Sodium 4683.4mg	0%
Total Carbohydrate 175.2g	0%
Dietary Fiber 44.5g	0%
Total Sugars 39.2g
Protein 32.7g	0%

Vitamin D 0IU	0%
Calcium 572.6mg	0%
Iron 12.4mg	0%
Potassium 4699.0mg	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: 48.1%

Protein: 8.2%

Carbs: 43.7%