Butternut Squash Soup
A velvety, comforting soup that lets the natural sweetness of butternut squash shine. Roasting the squash first deepens the flavor, while a touch of ginger adds gentle warmth. Easy enough for a weeknight, elegant enough for a dinner party.
For 4 servings
- prep
Preheat the oven and prep the squash.
1.Preheat oven to 400°F (200°C).2.Halve the butternut squash lengthwise and scoop out the seeds with a spoon.TIPSave the seeds! Rinse, dry, toss with oil and salt, then roast alongside the squash for a crunchy garnish. - roast · ~35 min
Roast the butternut squash.
1.Place squash halves cut-side up on a baking sheet.2.Drizzle with 1 tablespoon olive oil and rub to coat the cut surfaces.3.Roast for 30-35 minutes, until the flesh is very tender and a fork slides in easily.TIPRoasting until the edges just begin to caramelize adds incredible depth of flavor. - roast · ~10 min
Rest the squash and cool slightly.
Let the roasted squash rest on the baking sheet for 10 minutes, until cool enough to handle. Scoop the flesh out of the skin and set aside. Discard the skin.
- saute · ~6 min
Sauté the onion, garlic, and ginger.
1.Heat 1 tablespoon olive oil in a large pot over medium heat.2.Add the chopped onion and cook until softened and translucent, about 4-5 minutes.3.Stir in the minced garlic and grated ginger; cook until fragrant, about 1 minute.TIPDon't let the garlic brown — it turns bitter. Keep the heat at medium. - boil · ~7 min
Add squash, water, and simmer.
1.Add the roasted squash flesh and 3 cups of water to the pot.2.Season with salt.3.Bring to a boil, then reduce heat and simmer for 5 minutes to meld the flavors. - mix · ~2 min
Blend the soup until silky smooth.
Remove the pot from heat. Use an immersion blender directly in the pot to purée until completely smooth. Alternatively, carefully transfer to a countertop blender in batches, removing the center cap and covering with a towel to let steam escape.
TIPFor the smoothest texture, blend for a full 1-2 minutes. If the soup is too thick, add a splash more water. - mix · ~1 min
Season with black pepper and nutmeg.
Stir in the black pepper and freshly grated nutmeg. Taste and adjust seasoning if needed. Warm through for 1 minute.
TIPA little nutmeg goes a long way — it amplifies the squash's natural sweetness without tasting 'spiced.' - serve
Ladle into bowls and serve warm.
Divide the soup among 4 bowls. Finish with a crack of black pepper or a drizzle of olive oil if desired.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For the silkiest texture, blend the soup for a full 1-2 minutes with an immersion blender.
- 2Don't skip roasting the squash — caramelization adds deep, sweet flavor you can't get from boiling.
- 3If the soup is too thick after blending, thin it with a splash of water or vegetable broth.
- 4Freshly grate your nutmeg just before adding; pre-ground nutmeg loses its aromatic punch quickly.
- 5Cool the roasted squash just enough to handle before scooping — this prevents burning your fingers.
- 6Save the squash seeds, rinse them, toss with oil and salt, and roast at 400°F for a crunchy garnish.
Adapt it for your goals.
Dairy-free creamy
Add 1/2 cup of full-fat coconut milk during blending for a rich, creamy texture without dairy — perfect for vegans or those avoiding milk.
spiced turmeric versionSpiced turmeric version
Add 1 teaspoon of ground turmeric and a pinch of cayenne with the garlic and ginger for an anti-inflammatory, golden-hued soup with gentle heat.
apple & squash comboApple & squash combo
Peel, core, and chop one apple, then sauté it with the onion for a subtle fruity sweetness that complements the squash beautifully.
Why this is on our healthy list.
Rich in Vitamin A
Butternut squash is packed with beta-carotene, which your body converts to vitamin A for healthy vision and immune function.
High in Fiber
A bowl of this soup provides a good dose of dietary fiber from the squash, supporting digestive health and keeping you full longer.
Low in Calories
With no heavy cream or butter, this soup is naturally low in calories while still being satisfying and flavorful.
Anti-Inflammatory Properties
Fresh ginger and garlic both contain compounds that can help reduce inflammation and support overall wellness.
Frequently asked questions
Yes, but roasting frozen squash won't caramelize as well. Thaw and pat it dry first, then roast at 400°F until tender and slightly browned.
