butternut squash soup

Butternut Squash Soup

Butternut squash soup is a delicious and creamy soup made primarily from butternut squash, a winter squash known for its sweet and nutty flavour. This soup is a popular dish, especially during the colder months, due to its comforting and hearty nature.

To make butternut squash soup, the squash is typically peeled, seeded, and chopped into cubes. It is then simmered or roasted until tender and easily pureed. Other common ingredients include onions, garlic, vegetable or chicken broth, and various seasonings such as nutmeg, cinnamon, or thyme, which enhance the soup’s flavor profile.

Once the squash is cooked and blended with the other ingredients, the soup becomes smooth and velvety, with a rich orange color. It can be served as is or garnished with a drizzle of cream, a sprinkle of herbs, or toasted pumpkin seeds for added texture and taste.

Butternut squash soup is not only delicious but also a nutritious option, as butternut squash is a good source of vitamins, minerals, and dietary fibre. This wholesome soup is often enjoyed as a starter or even as a main course, especially when paired with crusty bread or a side salad. Overall, butternut squash soup is a comforting and flavourful dish that has become a favourite for many people seeking a warm and satisfying meal during the colder seasons.

Here are a few interesting facts about butternut squash soup:

  1. Historical Origins: Butternut squash, a key ingredient in the soup, has been cultivated for thousands of years, with evidence suggesting its origins in Central and South America. It was later introduced to North America by Native Americans, and European settlers quickly adopted it into their diets.
  2. Native American Contribution: The Native American tribe known as the Huron is credited with developing a method of preserving butternut squash by slicing it and hanging the pieces to dry in the sun. This process allowed them to have a readily available food source during the winter months, which eventually led to the creation of butternut squash soup.
  3. Nutritional Benefits: Butternut squash is a nutritional powerhouse. It is rich in vitamins A and C, as well as potassium and fiber, making it an excellent addition to a healthy diet. When turned into soup, it becomes an easy and delicious way to incorporate these nutrients into your meals.
  4. Creamy without Cream: While many butternut squash soup recipes call for cream or dairy to achieve a creamy texture, there are alternative methods to achieve the same result. For example, some recipes use coconut milk or vegetable broth to make the soup creamy and suitable for those with lactose intolerance or vegan preferences.
  5. Variations in Flavor: Butternut squash soup is incredibly versatile and can be adapted to suit various tastes. Chefs and home cooks often experiment with different seasonings and spices, such as ginger, curry, or chili, to add unique flavors and heat to the traditional soup.
  6. Global Popularity: Although butternut squash soup has its origins in the Americas, it has become a well-known and beloved dish worldwide. It is commonly found on menus in various countries, especially during the autumn and winter seasons.
  7. Fall Favorite: Butternut squash is a winter squash, and its peak season is in the fall months, making it a popular ingredient in seasonal dishes, including soups. Its availability and affordability during this time contribute to its popularity in the culinary world.
  8. Pairing Possibilities: Butternut squash soup pairs well with a wide range of toppings and accompaniments. Some popular garnishes include roasted pumpkin seeds, croutons, sour cream, chives, or a drizzle of balsamic reduction, which can elevate the dish and add extra layers of flavor and texture.

Whether you enjoy it as a starter, side dish, or a comforting meal on its own, butternut squash soup offers a delightful blend of flavours and a touch of warmth during colder days.

Here are some of the health benefits of butternut squash soup:

Butternut squash soup offers several health benefits due to the nutritional properties of its main ingredient, butternut squash, as well as other healthy ingredients that may be included in the recipe.

  1. Rich in Vitamins and Minerals: Butternut squash is a good source of essential vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium. Vitamin A is crucial for maintaining healthy vision, skin, and immune function, while vitamin C supports the immune system and promotes collagen production for healthy skin.
  2. High in Dietary Fiber: Butternut squash is an excellent source of dietary fiber, which aids in digestion and promotes a healthy digestive system. Fiber also helps regulate blood sugar levels and may contribute to a feeling of fullness, making it beneficial for weight management.
  3. Supports Heart Health: The potassium content in butternut squash can help regulate blood pressure and support heart health. Potassium is essential for maintaining proper heart function and may reduce the risk of cardiovascular diseases.
  4. Antioxidant Properties: Butternut squash contains antioxidants, such as beta-carotene and other carotenoids, which help neutralize harmful free radicals in the body. Antioxidants help combat oxidative stress and inflammation, both of which are linked to the development of numerous chronic diseases.
  5. Immune System Boost: The combination of vitamins A and C in butternut squash soup can contribute to a strengthened immune system. These vitamins support the body’s ability to fight off infections and illnesses.
  6. Weight Management: Butternut squash soup can be a valuable addition to a weight management plan due to its low-calorie content and high fiber content. The fiber helps promote satiety, reducing the likelihood of overeating and aiding in weight control.
  7. Blood Sugar Regulation: The dietary fiber in butternut squash can help stabilize blood sugar levels and improve insulin sensitivity. This is especially advantageous for individuals with diabetes or those who are prone to developing the condition.
  8. Nutrient-Dense and Low-Fat Option: Butternut squash soup is a nutrient-dense dish that offers a variety of essential nutrients while being relatively low in fat. For those seeking a satisfying and flavorful meal without excessive fat content, butternut squash soup is an excellent choice.

It’s important to note that the specific health benefits of butternut squash soup can vary based on the ingredients used and the preparation method. To maximize the health benefits, consider using wholesome ingredients and avoiding excessive added sugars or unhealthy fats. Enjoying this delicious soup as part of a balanced and varied diet can contribute to improved overall health and well-being.

More Delicious Soups to Try

homemade tomato soup

vegan broccoli cheddar soup

butternut squash soup

butternut squash soup

Butternut squash soup is a delicious and creamy soup made primarily from butternut squash, a winter squash known for its sweet and nutty flavour.This soup is a popular dish, especially during the colder months, due to its comforting and hearty nature.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Breakfast, Main Course, Side Dish, Soup
Cuisine American
Servings 4
Calories 100 kcal


  • 1 medium-sized butternut squash (about 2 to 2.5 pounds)
  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 4 cup vegetable or chicken broth (or you can use water)
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • Salt and pepper, to taste
  • Optional garnish: a drizzle of cream or coconut milk, roasted pumpkin seeds, or chopped fresh herbs (such as parsley or thyme)


  • Prepare the butternut squash: Start by peeling the butternut squash witha vegetable peeler. Cut it in half lengthwise and scoop out the seeds andstringy pulp using a spoon. Cut the squash into small cubes.
  • Sauté the onions and garlic: In a large soup pot or Dutch oven, heat theolive oil over medium heat. Add the choppedonion and cook for approximately 3 to 4 minutes until it turns translucent . Then, add the mincedgarlic and sauté for an additional 1-2 minutes until fragrant.
  • Cook the squash: Add the cubed butternut squash to the pot and stir withthe onions and garlic. Cook for about 5 minutes, stirring occasionally, untilthe squash starts to soften slightly.
  • Add the broth and seasonings: Pour the vegetable or chicken broth (or water) into the pot, covering the squash. Stir in the ground cinnamon, ground nutmeg, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes or until the squash is tender.
  • Blend the soup: Once the squash is fully cooked and tender, turn off the heat and let the soup cool slightly. Use an immersion blender or transfer the soup in batches to a blender, and carefully blend until smooth and creamy. If using a blender, be sure to allow the steam to escape or blend in small batches to avoid pressure buildup
  • Adjust consistency and seasonings: If the soup is too thick for your liking, you can add more broth or water to achieve the desired consistency.Taste the soup and adjust the seasonings, adding more salt and pepper if needed
  • Serve and garnish: Ladle the butternut squash soup into serving bowls.If desired, drizzle a bit of cream or coconut milk over the top and sprinkle with roasted pumpkin seeds or chopped fresh herbs for a delightful garnish


Enjoy your homemade butternut squash soup – it’s comforting, nutritious, and perfect for chilly days!


In conclusion, this simple and easy butternut squash soup recipe offers a delightful blend of flavors and a comforting, velvety texture. With the sweet and nutty taste of butternut squash complemented by the warmth of cinnamon and nutmeg, this soup is the perfect companion for cool autumn and winter days.

By harnessing the natural goodness of butternut squash and other wholesome ingredients, this soup not only satisfies the palate but also provides a host of health benefits. From its rich vitamin and mineral content to its fibre and antioxidant properties, butternut squash soup nourishes the body and supports overall well-being


How long will butternut squash soup keep?

Ans: Butternut squash soup will typically keep for about 3 to 4 days when refrigerated in an airtight container.

Why is butternut squash soup healthy?

Ans: Butternut squash soup is healthy due to its nutritious ingredients, including butternut squash, which is rich in vitamins, minerals, fiber, and antioxidants, contributing to various health benefits such as improved immunity, heart health, and digestion.

How much time is required for cooking butternut squash?

Ans: It takes approximately 30 to 45 minutes to cook a butternut squash, depending on the cooking method used (e.g., roasting, boiling, or steaming).

How do you thicken butternut squash soup?

Ans: You can thicken butternut squash soup by simmering it uncovered for a longer time to reduce the liquid or by adding ingredients like cream, coconut milk, or cornstarch slurry to achieve the desired consistency.

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