3 Ingredient Roasted Butternut Squash Soup (Vegan + Gluten Free)

3 ingredient roasted vegan butternut squash soup that you find yourself making over and over again during the colder days! This soup requires only 3 main ingredients to make, if you don’t count the olive oil, water and salt. And can be ready in just 30 minutes. This soup is creamy, buttery and a bit sweet!

Butternut squash are all over the place, summer is almost over (I’m currently travelling in Kazakhstan and it’s getting chilly here!) and it just feels like soul warming soups again. I love soups so much, and often have a bowl of soup with a piece of toasted bread as a main dish. Hearty and warming soups are perfect to have for lunch or dinner especially when it’s raining outside.

I make soups at least 3 times a week. This vegan Borscht soup is one of my all times favs! We literally make it at least once every fortnight all year round. This super creamy sweet potato soup is always a winner. And if I catch a cold, you will find me snuggled on my couch with a bowl of this Romanian garlic soup (if you decide to eat your soup snuggled on your couch, do it at your own risk!). But for now let’s get back to this simple and healthy butternut squash soup recipe…

SIMPLE BUTTERNUT SQUASH SOUP

You only need 3 main ingredients to make this soup:

Butternut squash

Onion

Garlic

And of course, you will also need a little but of olive oil to saute the onion and garlic, hot water or vegetable stock and salt.

You could also add different spices to your soup if you’ve got any on hand. I absolutely LOVE adding curry powder to my soup, it gives the soup a very lovely taste and the colour becomes even more golden!

You could also add some ground black pepper, bay leaves, nutmeg, you name it…

HOW TO ROAST BUTTERNUT SQUASH

Roasting the butternut squash is what gives this soup a creamy buttery texture, you can skip this step and simply boil the butternut squash but I strongly recommend roasting.

First you have to wash the butternut squash, cut it and deseed it (unless you’re roasting it as a whole)

Then you can either peel it and cut into large cubes. Or you can just cut the butternut squash lengthwise and pierce it using a fork if you want to roast it as 2 halves,

Place the butternut squash halves or cubes on a baking sheet, then drizzle with olive oil and season with salt and black pepper.

If you chose to roast the butternut squash as 2 halves, then skin needs to be down when roasting.

Roast on 180c fan oven, or 200c regular oven for 20-25 minutes if butternut squash is cubed. Or 40-45 minutes if you kept it as 2 halves. When it’s ready, it will be fork soft and golden.

Butternut squash can be a pain to work with, the skin and the flesh are super thick and it will require some strengh for you to cut it. If you want to make your life easier, just roast the butternut squash as a whole! Simply wash the butternut squash, place on a baking tray and roast on 180c for 1 hour and 15 minutes. After it’s roasted, it should be easy to cut and deseed.

FROZEN BUTTERNUT SQUASH

I always freeze butternut squash, as this means that I can enjoy my favourite butternut squash recipes all year round and not just during Autumn.

To freeze the butternut squash, you can either freeze it raw or cooked. If you decide to cook it, then simply boil some water and throw your pre-cut butternut squash in the pot. Let it cook for 3 minutes, then remove from water, drain and freeze.

HOW LONG DOES BUTTERNUT SQUASH LAST?

Fresh butternut squash can sit on your counter or in the fridge for 2-3 months. However, frozen butternut squash can stay in the freezer for up to 12 months. So if you’re unsure when will you use up the butternut squash, just freeze it and use when desired.

MICROWAVE BUTTERNUT SQUASH

If you don’t want to roast the butternut squash and prefer to cook it in the microwave. Simply, cut the butternut squash into 2 halves and pierce with a fork. Cook on high for 10-15 minutes until it’s fork soft. Be careful when removing it from the microwave as it will be pipping hot, and so will be the plate that it will be cooking on.

I prefer to wait for 15 more minutes until it cools down, and then remove it from the microwave to add to the soup.

HEALTHY BUTTERNUT SQUASH SOUP

One portion of this butternut squash soup contains 221 calories, 51g carbs and 8% protein. It also contains Calcium, vitamin A, Vitamin C and Iron. I eat soups almost everyday especially when the weather is cold outside, as these soups warm up my body and I really enjoy the taste and the texture.

When we eat, we nourish our bodies. And we have to make sure that we really enjoy the food that we eat. I never eat something that I don’t like just because it’s good for you, I always find a way to prepare it in a way that makes me enjoy it.

This soup can last in the fridge for 4-5 days. It also freezes well, and can stay in the freezer for up to 6 months. If you chose to freeze the soup, then I strongly recommend that you freeze it within 2 hours of cooking covered in an airtight container.

Frozen butternut squash soup can last for 3-4 days after it has been thawed in the fridge. If it has been thawed in the microwave, then it needs to be eaten immediately after thawing.

If you make this butternut squash soup following my recipe, please don’t forget to rate this recipe and share a picture on social media. Tag #LittleSunnyKitchen in your posts as I would really love to see what you make! Thank you for supporting Little Sunny Kitchen, so I can keep sharing my tasty recipes with you for free.

5 from 12 votes

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Butternut Squash Soup

Simple 3 ingredient butternut squash soup, perfect for colder days!

Course Soup

Cuisine International

Keyword butternut squash soup

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings 4

Calories 221 kcal

Author Diana

Ingredients

• 1 kg butternut squash
• 1 tsp olive oil
• 1 onion diced
• 2 cloves garlic minced
• 1 tsp curry powder optional
• 1/4 tsp ground black pepper optional
• 1/2 tsp garlic powder optional
• 900 ml water hot
• 1/2 tsp salt

Instructions

1. Peel, deseed and cube the butternut squash. Place on a baking sheet, drizzle with olive oil, salt and ground black pepper. Roast for 20 minutes on 180c until golden and soft. Turn the squash once while roasting.

2. In a large saucepan, heat olive oil and saute onion until it's soft and transculent. Add garlic and cook for one minute or until it's fragrant.

3. Add spices, roasted butternut squash and hot water (you could add hot vegetable stock instead of water).

4. Let everything boil for 3 minutes, then using a stick blender whizz until the soup is smooth.

5. Put the soup back on the hob, heat for a couple of minutes and add salt to taste.

Recipe Notes

Cut butternut squash into large cubes, about 3-4cm long.

Oven temprature should be 180c for fan oven, and 200c for regular oven.

This soup can last in the fridge for 4-5 days. It also freezes well, and can stay in the freezer for up to 6 months. If you chose to freeze the soup, then I strongly recommend that you freeze it within 2 hours of cooking covered in an airtight container.

Frozen butternut squash soup can last for 3-4 days after it has been thawed in the fridge. If it has been thawed in the microwave, then it needs to be eaten immediately after thawing.

Nutrition Facts

Butternut Squash Soup

Amount Per Serving

Calories 221 Calories from Fat 18

% Daily Value*

Total Fat 2g 3%

Sodium 600mg 25%

Potassium 1400mg 40%

Total Carbohydrates 51g 17%

Dietary Fiber 8g 32%

Sugars 10g

Protein 4g 8%

Vitamin A 797.3%

Vitamin C 101.5%

Calcium 19.8%

Iron 16.9%

* Percent Daily Values are based on a 2000 calorie diet.