Easy + Healthy Roasted Butternut Squash Soup

This healthy (and super creamy) roasted butternut squash soup couldn’t be easier to make. With the addition of caramelised onions and a generous pinch of nutmeg, it’s the perfect fall comfort food. Plus, it’s dairy free, vegan and paleo!

Overhead shot of a bowl of roasted butternut squash soup topped with swirls of yogurt and crispy sage leaves, held in both hands over a dark wooden surface.

The world’s gone ga-ga over pumpkin. I know it happens every single year… but it’s still an interesting (and entertaining) phenomenon.

Don’t get me wrong. I like pumpkin just fine. It’s a highly versatile ingredient that has its place in both sweet and savoury dishes, and can be raised to new heights with the addition of the right spices and herbs.

But will I start squealing and go into a meltdown over a cup of pumpkin spice latte? Not really.

This is a weird introduction to a roasted butternut squash soup recipe. I know. Don’t mind me. (The soup really is amazing. Promise.)

Roasted butternut squash soup in a white bowl on a plate. The atmosphere is cozy, with a dark wooden table and a brown background.

Despite my slightly meh attitude to the pumpkin craze taking over the world, I honestly truly LOVE this easy roasted butternut squash soup. It’s the perfect thing for a chilly autumn day, maybe after a long walk that absolutely must include wading through piles of red and golden leaves. It’s the crunch crunch crunch of the leaves that gets me all nostalgic and poetic every time October comes round. Can you tell?

Back anyway, back to the soup. There’s an extra step in this recipe that makes this butternut squash soup truly outstanding. Roasting the butternut squash in the oven until soft and caramelised and so darn good. Yes, it takes time. No, don’t skip this step.

Roasting brings out all the wonderful nutty and slightly sweet flavours of butternut squash, and adds complexity to what would otherwise be a rather simple autumnal soup.

Close-up of chunks of roasted butternut squash on a baking tray lined with greaseproof paper.

While the squash is roasting away, caramelise some onions. This step too takes time and patience and a low heat that transforms the onions into sheer caramelised bliss.

And once the butternut squash is roasted and the onions caramelised… well, you’re 90% done.

Mix the two together, add a generous pinch of nutmeg, salt and pepper, and pour in a few cups of boiling hot water. Blend until smooth and creamy and wonderful. Adjust the seasoning. And while you’re at it, eat half the soup standing over the counter because it’s just THAT good.

Overhead shot of roasted butternut squash soup in a white bowl on a white plate. Pumpkin flaky pastries are arranged around it on a dark brown wooden surface.

This roasted butternut squash soup is a wonderful mix of steps that take time and patience and TLC… and the last step which takes basically two minutes, where you throw everything together and blend.

But that’s the magic of cooking. Timing is important. Understanding (and respecting) the ingredients is crucial. And having fun (while making something delicious) is everything.

I hope you make and love this delicious autumnal roasted butternut squash soup. Top it with a dollop of yogurt (a non-dairy one if you want to keep things vegan) and a few crispy leaves of fried sage.

And if want to amp up the comfort food factor, make some pumpkin flaky pastries – their buttery crust and aromatic filling will complement the creaminess of the soup perfectly .

Enjoy.

 

Roasted butternut squash soup in a white bowl on a plate. The atmosphere is cozy, with a dark wooden table and a brown background.

Overhead shot of roasted butternut squash soup in a white bowl, topped with swirls of yogurt and crispy sage leaves. Pumpkin flaky pastries are arranged around it on a dark brown wooden surface.

Roasted Butternut Squash Soup (Gluten Free, Dairy Free, Vegan, Paleo)

This healthy (and super creamy) roasted butternut squash soup couldn’t be easier to make. With the addition of caramelised onions and a generous pinch of nutmeg, it’s the perfect fall comfort food.
Course Lunch or dinner
Cuisine Dairy Free, Gluten Free, Paleo, Vegan
Keyword easy soup recipe, healthy lunch idea, pumpkin soup recipe, roasted butternut squash soup, thanksgiving recipe
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings 2
Author Kat | The Loopy Whisk

Ingredients

  • 1 small (~750 g) butternut squash (peeled, deseeded and cut into chunks)
  • 1 tbsp sunflower or vegetable oil
  • 2 medium onions, thinly sliced
  • 1 tbsp olive oil
  • pinch of salt & pepper
  • pinch of nutmeg
  • 2 1/2 - 3 cups (600 - 720 mL) boiling hot water

Instructions

Roasting the butternut squash:

  1. Pre-heat the oven to 390 ºF (200 ºC) and line a large baking tray with baking/greaseproof paper.

  2. In a large bowl, toss the chunks of butternut squash with 1 tbsp of oil and a pinch of salt and pepper.

  3. Transfer the chunks onto the lined baking tray and spread them out evenly so that they form a single layer.

  4. Roast the butternut squash chunks at 390 ºF (200 ºC) for 45 minutes - 1 hour, until soft and caramelised.

Caramelising the onions:

  1. Add the onions with 1 tbsp olive oil and a generous pinch of salt into a large skillet. 

  2. Cook the onions for 10 - 15 minutes on medium-low heat, stirring frequently, until softened and caramelised.

Making the soup:

  1. Combine the roasted butternut squash and caramelised onions in a deep pot.

  2. Add a generous pinch of salt, pepper and nutmeg.

  3. Add about 2 cups of boiling hot water and blend (with a hand/stick blender, or transfer into a large blender or food processor) until smooth and creamy. 

  4. Add more hot water until you reach the desired consistency. Adjust seasoning as needed.

  5. Serve the soup topped with some yogurt (use a non-dairy yogurt alternative to keep this recipe vegan) and a few crispy sage leaves fried in olive oil.

  6. Enjoy!

Storage:

  1. The roasted butternut squash soup keeps well in the fridge in a closed container for about 1 week. Reheat it on the stovetop or in the microwave as needed.

For a perfect fall meal, pair this delicious soup with some pumpkin flaky pastries!

Close-up of a pumpkin flaky pastry torn in half, exposing its vibrant orange pumpkin, caramelised onion and cheddar filling.

 

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