Hearty and Quick Butternut Squash Soup
Warm up with a bowl of this hearty and quick butternut squash soup that’s as comforting as it is easy to prepare. Perfectly blending sweet, nutty butternut squash with aromatic cinnamon, nutmeg, and a touch of garlic, this velvety soup is ready in just 40 minutes, making it an ideal weeknight dinner or lunch. Brightened by tender carrots and simmered in flavorful vegetable stock, this creamy dish can be customized with a drizzle of heavy or coconut cream and crunchy pumpkin seeds for an irresistible finish. Naturally gluten-free and easily made vegan, it’s a wholesome, nourishing meal that pairs beautifully with crusty bread or a crisp side salad. Enjoy the ultimate cozy comfort food that’s simple, satisfying, and packed with seasonal goodness!
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Recipe Information
Ingredients
- 4 cups butternut squash (peeled, seeded, and cubed)
- 4 cups vegetable stock
- 1 medium yellow onion (chopped)
- 1 large carrot (peeled and sliced)
- 2 cloves garlic (minced)
- 2 tablespoons olive oil
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground nutmeg
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons heavy cream or coconut cream (optional for garnish)
- 2 tablespoons pumpkin seeds (optional for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the cubed butternut squash, sliced carrot, ground cinnamon, ground nutmeg, salt, and black pepper to the pot. Stir well to coat the vegetables in the spices.
Pour in the vegetable stock and bring the mixture to a boil.
Reduce the heat to a simmer, cover, and cook for 20 minutes or until the butternut squash and carrot are tender when pierced with a fork.
Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and puree until smooth, then return it to the pot.
Taste the soup and adjust the seasoning with more salt and pepper if needed.
Serve the soup hot, optionally garnished with a swirl of heavy cream or coconut cream and a sprinkle of pumpkin seeds.
Nutrition Facts
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.0 g | 18% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 829 mg | 36% | |
| Total Carbohydrate | 49.1 g | 18% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 10.8 g | ||
| Protein | 8.6 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 173 mg | 13% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1405 mg | 30% | |
*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.
