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  • Writer's pictureSarah Nantel


Butternut Squash Soup Recipe

One of my favorite soups to make when the weather turns cold is Roasted Butternut Squash Soup. This comfort food is quick, easy and packed with so many great nutrients. This delicious recipe is high in vitamin A and C as well as omega-3 fatty acids. It is rich in the antioxidant beta-carotene which reduces inflammation and promotes eye health. There are also a ton of bone building, heart supporting minerals like iron, magnesium and phosphorus.

A girl sitting with a bowl of butternut squash soup in a white bowl.

I find the ingredients are usually pantry staples so there is no extra trip to the grocery store needed. Let’s get started!

3 lbs precut butternut squash or 2 small/medium whole butternut squash, cubed and peeled

2 large carrots

1 cup yellow onion finely chopped

2 tbsp olive oil

½ tsp coarse sea salt

½ tsp dried thyme

½ tsp black pepper

¼ tsp nutmeg

2 tbsp minced garlic

4-6 cups vegetable stock

¼ cup maple syrup

Preheat your oven to 400 °F. I like to line my baking sheets with aluminum foil or parchment paper so the clean up is relatively easy. Cube the squash, chop the carrots and toss with olive oil, salt and pepper. Spread out on the baking sheet. Roast for approximately 35-40 minutes or until soft.

Finely chopped the onion and sauté in some olive oil with garlic in a pan on medium low heat.

After 35-40 minutes, blend the cooked squash and carrots using an immersion blender in a large stock pot. Add in the sautéed garlic and onions. If using a regular stand blender, blend in two batches. Make sure to add a cup or two of stock when blending.

Add the remaining vegetable stock and blend again or whisk thoroughly. (You might need a little more or less stock depending on the size of your squash.) Add maple syrup, nutmeg and thyme. Cover and simmer in the stock pot for 10-15 more minutes.

Before serving add some salt and pepper to taste. Sprinkle with some pumpkin seeds, add a drizzle of plant based yogurt and a pinch of nutmeg. Enjoy!

Store in airtight containers in the fridge or freezer.

*This post is sponsored by IRIS

A bowl of butternut squash soup with some crackers sitting beside it.
A bowl of delicious butternut squash soup on a serving tray with some crackers.
A mother and daughter sitting at a table holding hands while eating soup.
A girl sitting at the kitchen counter eating some soup.
A  butternut squash soup recipe card.


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