Name: Butternut Squash Soup
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
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

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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!

A bowl of butternut squash soup topped with sunflower seeds and chopped parsley with crusty bread on a board

Butternut squash is 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 bit of olive oil to saute the onion and garlic, hot water or vegetable stock and salt.

Butternut squash cut in half on a wooden cutting board

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.

Raw seasoned diced butternut squash in a non-stick roasting pan

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.

Roasted diced butternut squash in a non-stick roasting pan

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 it 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 piping 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.

Butternut squash soup served in a white bowl with toasted bread slice

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.

Two bowls of butternut squash soup, with a white marble board and slices of toasted bread.

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.

Love Butternut Squash? Why Not Try These Recipes:

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Butternut Squash Soup

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

5 from 13 votes

Print Pin Rate

Course: Soup

Cuisine: International

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Servings: 4

Calories: 221kcal

Author: Diana

Ingredients

Instructions

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.
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.
Add spices, roasted butternut squash and hot water (you could add hot vegetable stock instead of water).
Let everything boil for 3 minutes, then using a stick blender whizz until the soup is smooth.
Put the soup back on the hob, heat for a couple of minutes and add salt to taste.

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.