Not sure how to use that butternut squash on your counter? Enter, this roasted butternut squash soup. Creamy, vibrant, and nourishing, this roasted butternut squash soup is packed with seasonal ingredients and delicious spices. It’s sweet yet savory. The texture is velvety. Made with pantry staples, it comes together in no time. This healthy roasted butternut squash soup is naturally gluten-free. Packed with healthy fats and fiber, it aids in blood sugar regulation.
how to choose the best butternut squash
Look for butternut squash with a solid beige color, without any deep cuts or bruises. A little surface scratching is normal. Choose a squash that feels heavy for its size. Avoid squash with brown patches or punctures, which can introduce bacteria and mold.
Can you eat the skin of butternut squash?
Yes! However, in this roasted butternut squash soup recipe, you’ll want to peel the skin. No need to peel the skin until after it’s baked, though. See below for instructions.
How to cut a butternut squash
Don’t fret. It’s not as difficult as it looks! Be sure to use a large, sharp knife and a steady surface. See here for the best way to cut butternut squash.
INGREDIENTS IN Roasted Butternut Squash Soup
Butternut squash: One of my favorite starchy vegetables, butternut squash is rich in fiber, vitamin A, and energizing carbohydrates. Plus, it aids in regulating blood sugar.
Cauliflower: High in choline (important for pregnancy!), antioxidants, and fiber, cauliflower is such a versatile vegetable.
Avocado oil: The fatty acids in avocado oil are remarkably healthy. They also help balance hormones and aid in satiation. It’s best for roasting, given it’s high smoke point.
Ghee: Though ghee is rich in fat, it contains high concentrations of monounsaturated omega-3s. These healthful fatty acids support a healthy heart and cardiovascular system.
Leek: Containing antioxidants, fiber, and robust flavor, every soup should start with a leek (or chopped onion).
Vegetable stock: I love using veggie stock as the base. It’s nutrient-dense and provides subtle flavor.
Coconut milk: One of the reasons this soup is so creamy and flavorful is because of full-fat coconut milk. It’s the perfect dairy alternative. Plus, it contains health benefits for your hormones, hair, skin, and nails.
Curry powder: One of the key ingredients in curry powder is turmeric. Turmeric has been shown to reduce inflammation in the body. It pairs well with carrots and onion too.
Thyme: An extremely flavorful herb, fresh thyme has distinctive lemon aroma and flavor.
Garlic: Like onion, every good soup (or savory dish!) starts with garlic.
Sea salt and pepper: Sea salt and pepper boost flavor. Taste and add accordingly!
What to pair with butternut squash soup
Sky’s the limit. Grilled or baked chicken, pork tenderloin, oven-roasted salmon, homemade grilled cheese, or a leafy green salad.
how to make Roasted Butternut Squash Soup
- Roast your squash in the oven (whole!).
- When it’s almost finished, roast your cauliflower florets.
- In a large pot, add oil, herbs, seasonings, etc.
- De-seed your butternut squash and remove the skin.
- Add the squash and roasted cauliflower to the pot.
- Pour in veggie broth and coconut milk. Simmer.
- Pour soup into a blender and blend on high.
- Transfer soup back to the pot.
Love curry? You need to try my curried carrot and quinoa soup. It’s a family favorite.
Roasted Butternut Squash Soup
- 1 medium butternut squash (about 3 cups, when peeled and chopped)
- 2 cups cauliflower
- 2 tablespoons avocado oil
- 2 tablespoons ghee
- 1 chopped leek
- 1 tablespoon minced garlic
- 5 sprigs fresh thyme (stems removed)
- 1 1/2 tablespoons curry powder
- 2 tablespoons nutritional yeast
- 3 cups veggie broth (no salt added)
- 2 cups coconut milk (lite or full-fat)
- Sea salt and pepper to taste
- Preheat your oven to 400 degrees Fahrenheit. Using a fork, pierce the outside of your butternut squash a few times. Roast the squash, whole, until the outside is browned. You should be able to easily pierce the squash with a knife. This will take approx. 40 minutes.
- While the squash is roasting, add your chopped cauliflower to a parchment-lined baking sheet with 1-2 tablespoons of avocado oil. When the squash is almost done, roast the cauliflower at 400 degrees Fahrenheit for 15-20 minutes.
- Remove the butternut squash and cauliflower from your oven. While they cool, place a large pot over medium heat. Add your ghee, chopped leek (use the white / pale green portion only), minced garlic, thyme (stems removed), curry powder, and nutritional yeast to your pot. Sauté until the leeks are wilted and the curry powder has coated the ingredients (3-5 minutes).
- Peel the skin from your butternut squash, chop the squash into large pieces, and remove the seeds. Add the squash and roasted cauliflower to your large pot. Mix until the veggies are evenly coated in the curry powder, leeks, and herbs.
- Pour in your veggie broth and coconut milk. Bring to a boil. Once it reaches a boil, reduce heat to a simmer and place a lid on your pot. Simmer for 15 minutes.
- Carefully pour the mixture into a blender (or use a hand blender). Blend until you reach desired creaminess. For a thinner soup, add more broth. Taste and add sea salt + pepper.
- Divide into bowls and dig in! This will make 4-6 servings. Store in the fridge and it will last for up to 5 days.