Butternut Squash Soup
Total Time: 45 minutes
Serving Size: 1.5 cups (Makes 4 servings)
Calories & Macros per Serving (1.5 cups):
Calories: 257 Fat: 8g Carbs: 49g Protein: 5g
Ingredients
1 large yellow onion, roughly chopped
1 squash (about 3 lb / 1360 g) — butternut, winter squash, or honeynut
3 garlic cloves
1 teaspoon grated fresh ginger, optional
1 tablespoon fresh sage, optional
½ tablespoon fresh rosemary
3–4 cups vegetable broth, chicken broth, or bone broth
Olive oil
Salt
Black pepper
Instructions
Preheat oven to 400°F.
Prepare the vegetables. Peel, seed, and cut the squash into similar-sized cubes. Roughly chop the onion and peel the garlic cloves.
Roast. Add the squash, onion, and whole garlic cloves to a large sheet pan. Drizzle with olive oil and season with salt and pepper. Toss everything together and spread into an even layer.
Add the herbs halfway through. Roast for 15–20 minutes, then add the rosemary, sage, and ginger. Toss everything together and return to the oven.
Finish roasting. Roast for another 15–20 minutes, or until the squash is very soft and lightly caramelized around the edges.
Add broth. Transfer everything from the sheet pan to a large pot. Add 3 cups of broth and bring to a gentle simmer for about 5 minutes.
Blend. Blend with an immersion blender until completely smooth. Add more broth as needed until you reach your preferred consistency.
Season. Taste and add more salt and pepper if needed.
Tips
Use any squash: Butternut, honeynut, or winter squash all work.
Don't add the herbs too early: Adding rosemary, sage, and ginger halfway through gives them time to roast and release their flavor without burning.
Adjust the thickness: Add more broth to thin the soup or simmer uncovered to thicken it.
Protein boost: Use bone broth for more protein, or blend in cottage cheese for extra protein and creaminess.
Storage: Refrigerate for up to 4 days or freeze for up to 3 months.
Garnish: Try pumpkin seeds, coconut milk, chili flakes, or smoked paprika.