It’s Fall y’all!…sorry, I had to do it…I cannot wait for you to try this butternut squash soup! It’s absolutely perfect for the sweater season and is a healthy additional to your fall cooking!
This post contains affiliate links, which means I may earn a commission from qualifying purchases at no extra cost to you. See my full disclosure here.
Tis’ the Season for Butternut Squash Soup
Fall is by far my favorite season with the autumn leaves, the crisp, cool breeze, warm vibrant colors, pumpkins, cinnamon, you name it! As you know, it’s a season that calls us to savor the comforting warmth of hearty soups. Although there are many stellar choices, butternut squash soup is one of my go-to’s, not just for its delicious taste but also for its health benefits. Today, we will explore the art of making this creamy delight that captures the essence of autumn in every spoonful.
And now, let’s talk about health…
Health Benefits of Butternut Squash
Butternut squash is packed with nutrients and a sweet, nutty, velvety flavor. Before we dive into the cooking process, let’s talk about some of the health benefits.
Rich in Nutrients
Butternut squash is a good source of essential vitamins and minerals, including vitamin A, vitamin C, vitamin E, magnesium, potassium, and manganese.
High in Fiber
Butternut squash is high in dietary fiber, which is important for digestive health.
Supports Heart Health
The high levels of potassium in butternut squash can help maintain healthy blood pressure levels, which is important for heart health.
Boosts Immune Function
The presence of vitamin C in butternut squash is essential for a healthy immune system. Adequate vitamin C intake can help the body fight off infections and illnesses.
Antioxidant Properties
Butternut squash contains antioxidants, such as beta-carotene and vitamin C, which help neutralize harmful free radicals in the body.
Promotes Healthy Skin
The vitamins A and C in butternut squash are beneficial for skin health. Vitamin A supports the growth and repair of skin tissues, while vitamin C is important for collagen production, which keeps the skin firm and youthful.
Bone Health
The presence of minerals like manganese and magnesium in butternut squash contributes to healthy bone development and maintenance.
Regulates Blood Sugar Levels
The fiber content in butternut squash can help regulate blood sugar levels by slowing down the absorption of sugar, which is beneficial for people with diabetes or those at risk of developing the condition.
Seasonality + Preparation
Butternut Squash is a Fall favorite! You should start to see signs of Butternut Squash harvests toward the end of summer and into the fall.
There are a ton of ways to prepare Butternut Squash.
Butternut squash is hearty and tough, so you will need to cook it down in order to eat it. Although cooking butternut squash can come in a variety of methods, I like to slice it in half, lay it face down on a baking sheet and cook until it’s tender. Then I scoop out the flesh and smash it up! Peeling and cubing the squash followed by boiling or roasting are also great options.
Store your raw butternut squash in a cool dark place until ready for use.
To go even deeper into the world of Butternut Squash, check out my in-depth post on the versatile veggie!
Ingredients to Make Butternut Squash Soup
To create a rich, vegan butternut squash soup, assemble the following ingredients:
- 1 large butternut squash cut in half, seeds and strings removed
- 2 tbsp. olive oil (optional)
- 1 cup sweet onion finely chopped
- 3 cloves garlic crushed or minced
- 1 ¼ tsp. ginger crushed or ground
- ¾ tsp. salt
- ¼ tsp. cinnamon
- Pinch cayenne pepper
- 15 oz. coconut milk
- 1-2 cups vegetable broth (or more depending on how thick you like your soup)
- Cilantro, optional
- Pepitas, optional
If you choose to omit oil in this recipe, you can opt for no oil when roasting the squash and it will come out just fine. Instead of olive oil for your onion/garlic saute, you can just use a splash of veggie broth.
How to Make Butternut Squash Soup
Begin by slicing the butternut squash in half longwise.
Scoop out the seeds and strings to gut the butternut squash. Spray or drizzle with olive oil (or just omit this all together). Lay flat on a lined baking sheet (I prefer to line mine with reusable baking mats).
Bake the squash at 425°F until squash is tender. This should take around 40 minutes. Check for tenderness by sticking a fork in the squash. If the fork easily sides in, you’re good to go. If there is any resistance, give it another 5-10 minutes. You do not need to peel the squash before cooking, you’ll scoop out the flesh and leave the skins behind once it’s tender.
While the squash is baking, heat olive oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, then add the minced garlic and ginger. Should you choose to omit the oil, just use a splash of veggie broth.
Next, add salt, cayenne, cinnamon, coconut milk, and vegetable broth to the onions, garlic, and ginger. Stir to combine and cover the pot for 5 minutes to let ingredients simmer.
When the squash is done cooking and cool enough to the touch, remove as much flesh as possible and discard the skin. Do not leave the skin on butternut squash for this soup.
Continue by adding all of the squash to the stock pot and use an immersion blender to blend the soup. Or instead, add half of the squash and half of the coconut milk mixture to the bowl of a food processor and process in two batches. This can also be done in a high speed blender. Puree for 2-3 minutes, or until the contents are completely smooth.
After that, if you blended in a food processor or blender, pour soup back into the stock pot and reheat over medium-low heat. Stir ingredients in the pot to ensure even mixing. If it’s too thick, you can add more vegetable broth or coconut milk for a silkier texture. Lastly, allow the soup to simmer for a few more minutes, letting the flavors meld into a taste of autumn. Enjoy!
Shop This Post
Pin it for later!
Equipment
- 1 Immersion Blender or a high speed blender or food processor, see instructions
- 1 Silicone baking mat optional
Ingredients
- 1350 grams butternut squash 1 large squash
- 26 grams olive oil 2 tbsp
- 115 grams sweet onion, diced 1 cup
- 9 grams garlic, minced or crushed 3 cloves
- 2.5 grams ginger, fresh or ground 1.25 tsp
- 4.5 grams sea salt 1 tsp
- .6 grams cinnamon .25 tsp
- 1 pinch cayenne pepper
- 425 g coconut milk
- 435 grams vegetable broth, more or less for desired thickness 1 cup
- 1 handful cilantro, fresh optional
- 1 handful pepitas optional
Instructions
- Preheat the oven to 425°F
- Roast the Butternut Squash: Slice the butternut squash in half longwise. Scoop out the seeds and strings to gut the butternut squash. Lay flat on a lined baking sheet (I prefer to line mine with silicone baking mats…the squash’s juice and sweetness can make a mess on the baking sheet). Bake the squash at 425°F for around 40 minutes or until squash is tender. Check for tenderness by sticking a fork in the squash. If the fork easily sides in, you’re good to go. If there is any resistance, give it another 5-10 minutes. You do not need to peel the squash at this point, you’ll scoop out the flesh and leave the skins behind once it’s tender.
- Sauté Vegetables: While the squash is baking, heat olive oil in a large stock pot over medium heat. Add the chopped onions and sauté until translucent, then add the minced garlic and ginger, continue cooking for 1-2 minutes. If you choose to omit the oil just use a splash of veggie broth instead of oil.
- Season and Simmer: add salt, cayenne, cinnamon, coconut milk, and broth to the stock pot. Stir to combine ingredients. Cover the skillet with a lid, reduce heat to low, and let ingredients simmer for 5 minutes.
- Blend until Smooth: Once squash is done cooking and cool enough to the touch, remove as much flesh as you can and discard the skin. Do not leave the skin on butternut squash for soup. Add all of the squash to the stock pot and use an immersion blender to blend the soup. Or, add half of the squash and half of the coconut milk mixture to the bowl of a large food processor and process in batches. You could also do this in a high speed blender. Puree for 2-3 minutes, or until the contents are completely smooth.
- Warm Back Up: If you blended in a food processor or blender, pour soup back into the stock pot and reheat over medium-low heat. Stir ingredients in the pot to ensure even mixing.
- Serve: Ladle soup into bowls for serving and immediately with a drizzle of coconut milk and top with fresh cilantro, and pepitas. Enjoy!
Notes
-
To Prep-Ahead: Roast the squash and store it until you’re ready to make the soup, if desired.
-
To Store: This dish will taste amazing after a day or two in the refrigerator. Keep in an airtight container in the refrigerator for up to 4-5 days.
-
To Freeze: Place in a freezer-safe container in the freezer for up to 4-6 months.
-
To Reheat: The best way to reheat soup is to return it to a pot and heat it up over medium-low heat.
Leave a Reply