Description

Creamy, cozy, and full of wholesome flavor, this easy butternut squash soup is the ultimate healthy comfort food. Perfect as a quick dinner, light lunch, or make-ahead meal prep, this silky soup is blended to perfection with roasted squash, carrots, garlic, and warm spices. A swirl of cream and crunchy pumpkin seeds on top bring just the right finish. It’s one of the best soup ideas for chilly nights, fall food cravings, or anytime you want an easy recipe loaded with goodness.

Ingredients

4 cups butternut squash, peeled and cubed

1 yellow onion, chopped

2 garlic cloves, minced

1 carrot, chopped

2 tablespoons olive oil

3 cups vegetable broth

1 teaspoon maple syrup

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1/2 teaspoon salt

1/4 teaspoon black pepper

4 tablespoons heavy cream (for garnish)

1/4 cup pumpkin seeds (pepitas)

2 tablespoons chopped parsley or kale (optional garnish)

Instructions

1. Preheat oven to 400°F. Spread butternut squash cubes on a baking sheet, drizzle with 1 tablespoon olive oil, sprinkle with salt and pepper. Roast for 25 minutes until tender and golden.

2. In a large pot, heat 1 tablespoon olive oil over medium heat. Sauté chopped onion, garlic, and carrot for 5–7 minutes until soft and fragrant.

3. Add roasted squash to the pot along with vegetable broth, maple syrup, cinnamon, nutmeg, salt, and pepper. Bring to a boil, then reduce to simmer for 10 minutes.

4. Blend the soup using an immersion blender or high-speed blender in batches until silky smooth.

5. Taste and adjust seasoning if needed. Serve warm, topped with a swirl of heavy cream, pumpkin seeds, and parsley or kale.

Notes

Use roasted squash for deeper flavor and natural sweetness.

Add coconut cream instead of heavy cream for a vegan version.

Adjust broth amount to change soup thickness as preferred.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Soup
Method: Roasting + Blending
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 215
Sugar: 7g
Sodium: 520mg
Fat: 13g
Saturated Fat: 4g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 23g
Fiber: 4g
Protein: 3g
Cholesterol: 15mg

Keywords: easy soup recipe, healthy dinner idea, cozy fall food