Creamy & Healthy Butternut Squash Soup

A comforting and nutritious butternut squash soup, perfect for a chilly day. This recipe uses simple ingredients and techniques to create a flavorful and healthy meal.

Prep Time

20 minutes

Total Time

60 minutes

Calories

189 kcal

Difficulty

Easy

Equipment

1 item

Cost

£0.87/serving

Meal Type:

Breakfast•Soup

Cuisine:

British•Mediterranean

Main Ingredient:

Vegetarian

Cooking Style:

Quick & Easy

Mood:

Comfort Food•Light & Fresh•Healthy

Ingredients

Servings

1largebutternut squash , peeled, seeded, and cubed(about 2-3 pounds)

£2.50

1tablespoonolive oil

£0.10

1mediumyellow onion, chopped

£0.40

2cloves garlic, minced

£0.15

4cupsvegetable broth(low sodium)

£0.80

1teaspoondried thyme

£0.05

0.5teaspoonground nutmeg

£0.10

0.3teaspoonred pepper flakes(optional)

£0.05

Salt and pepper to taste

£0.02

0.3cupcoconut milk or plain Greek yogurt(optional, for creaminess)

£0.30

Optional toppings: toasted pumpkin seeds, chopped fresh parsley, a swirl of coconut milk

£0.75

Total Cost

£5.22

£0.87 per serving

Instructions

1.
Preheat oven to 400°F (200°C). Toss the cubed butternut squash with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Spread in a single layer.
2.
Roast for 25-30 minutes, or until tender and slightly caramelized. While the squash is roasting, heat a large pot or Dutch oven over medium heat.
3.
Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
4.
Add the roasted butternut squash, vegetable broth, thyme, nutmeg, and red pepper flakes (if using) to the pot. Bring to a simmer.
5.
Reduce heat and simmer for 15 minutes, allowing the flavors to meld.
6.
Carefully transfer the soup to a blender (in batches if necessary) or use an immersion blender to blend until smooth and creamy.
7.
Return the soup to the pot. Stir in coconut milk or Greek yogurt (if using) for added creaminess. Season with salt and pepper to taste.
8.
Serve hot, garnished with your favorite toppings like toasted pumpkin seeds, chopped parsley, or a swirl of coconut milk.

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My Notes

Nutrition Information

Nutrition per serving (300g)

189 kcal / 790 kJ

Carbs

22g

8% of RDA

Fat

11g

16% of RDA

Protein

6% of RDA

Detailed Breakdown

Fibre

4 g

13% of RDA

Sugar

5 g

6% of RDA

Sodium

407 mg

18% of RDA

Saturated Fat

8 g

40% of RDA

Chef's Tips

Roasting the butternut squash enhances its natural sweetness and adds depth of flavor to the soup.

For a smoother soup, strain it through a fine-mesh sieve after blending.

Adjust the amount of red pepper flakes to your preference for heat.

If you don't have vegetable broth, you can use chicken broth or water with a bouillon cube.

Soup can be stored in the refrigerator for up to 3 days or frozen for up to 2 months.

Wine Pairings

No wine pairing suggestions available for this recipe.

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