The Best Butternut Squash Soup

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This butternut squash soup recipe is full of flavor! The roasted butternut squash combined with onions, apple, carrots, and plenty of spices makes for a deeply flavorful and hearty soup. This recipe is naturally vegan and gluten-free.

butternut squash soup in a white bowl

Why You’ll Love This Soup Recipe

This butternut squash soup recipe is the best – it’s creamy, hearty, and healthy. It’s a lighter butternut squash soup because it doesn’t have any dairy, cream, or other fats. Which also makes it plant-based!

Roasting the squash brings out the deeper, sweeter flavors of the squash. With the addition of the apple and the brown sugar, this recipe has a great balance of sweet and savory.


Butternut Squash Soup Ingredients

Here’s what you’ll need to make a delicious soup recipe! If you don’t like soup with a little heat, leave the cayenne out of the recipe.

  • 1 medium butternut squash
  • 2 tablespoons olive oil, divided 
  • 2 teaspoons sea salt, divided 
  • 1 medium yellow onion
  • 3 cloves garlic
  • 2 medium carrots
  • 1 honey crisp apple
  • 1 teaspoon cumin
  • 1 teaspoon paprika 
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground pepper
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon cayenne 
  • 3 cups vegetable broth 
  • 1 tablespoon brown sugar
  • Optional pumpkin seeds, parsley, or microgreens

How to Make this Blended Soup Recipe

Here’s how to make this recipe – it takes several steps, but it’s totally worth it!

  1. Preheat oven to 400 degrees. 
  2. Cut the end off the squash, peel the skin, and then chop into 1-inch pieces. Toss with 1 tablespoon of olive oil and 1 teaspoon sea salt. Spread out on a parchment or silpat-lined baking sheet and roast in the oven for 25 minutes. 
  3. While the squash is roasting, slice the onion, mince the garlic, peel and chop the carrots, and peel and chop the apple. 
  4. Add the remaining tablespoon of olive oil to a large pot. Heat over medium-high heat on the stove. 
  5. When the oil is hot, add the onions and sauté for 5 minutes, or until translucent. Stirring occasionally. 
  6. Add the garlic and stir for 30 seconds. Then add the chopped carrots and apple. Sauté for 3 minutes, stirring occasionally. 
  7. Add all the spices to the pot and stir to coat all the vegetables. Allow the spices to heat for 30 seconds. 
  8. Deglaze the pan with a little of the vegetable stock. Add the rest of the stock and the butternut squash. 
  9. Bring the soup to a low bowl and then reduce to a simmer. Let simmer for 10 minutes, stirring occasionally. 
  10. Using an immersion blender or a high-speed blender, blend the soup until it is fully pureed and a smooth texture. 
  11. Serve with optional pumpkin seeds, chopped parsley, or microgreens. 

Other Soup Recipes You’ll Love

We love a delicious vegetable soup recipe. Here are some of our favorite soups we think you’ll enjoy.

Tips for this Recipe

  • We like lining our baking sheets with a silpat. It makes cleanup easier and helps the squash roast consistently.
  • If you are sensitive to spice, leave out the cayenne.
Yield: 4 servings

Butternut Squash Soup

Butternut Squash Soup

This butternut squash soup recipe is the best - it's creamy, hearty, and healthy.

Prep Time 10 minutes
Cook Time 35 minutes
Additional Time 5 minutes
Total Time 50 minutes

Ingredients

  • 1 medium butternut squash
  • 2 tablespoons olive oil, divided
  • 2 teaspoons sea salt, divided
  • 1 medium yellow onion
  • 3 cloves garlic
  • 2 medium carrots
  • 1 honey crisp apple
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground pepper
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon cayenne
  • 3 cups vegetable broth
  • 1 tablespoon brown sugar
  • Optional pumpkin seeds, parsley, or microgreens

Instructions

  1. Preheat oven to 400 degrees. 
  2. Cut the end off the squash, peel the skin, and then chop into 1-inch pieces. Toss with 1 tablespoon of olive oil and 1 teaspoon sea salt. Spread out on a parchment or silpat-lined baking sheet and roast in the oven for 25 minutes. 
  3. While the squash is roasting, slice the onion, mince the garlic, peel and chop the carrots, and peel and chop the apple. 
  4. Add the remaining tablespoon of olive oil to a large pot. Heat over medium-high heat on the stove. 
  5. When the oil is hot, add the onions and sauté for 5 minutes, or until translucent. Stirring occasionally. 
  6. Add the garlic and stir for 30 seconds. Then add the chopped carrots and apple. Sauté for 3 minutes, stirring occasionally. 
  7. Add all the spices to the pot and stir to coat all the vegetables. Allow the spices to heat for 30 seconds. 
  8. Deglaze the pan with a little of the vegetable stock. Add the rest of the stock and the butternut squash. 
  9. Bring the soup to a low bowl and then reduce to a simmer. Let simmer for 10 minutes, stirring occasionally. 
  10. Using an immersion blender or a high-speed blender, blend the soup until it is fully pureed and a smooth texture. 
  11. Serve with optional pumpkin seeds, chopped parsley, or microgreens. 

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 227Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 1580mgCarbohydrates: 32gFiber: 8gSugar: 11gProtein: 5g

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