Butternut squash soup is the perfect soup for the Fall. It's even more perfect if you are growing butternut squash in your garden. The warming flavor with a hint of sweetness makes this a comfort food with a lot of health benefits.
Butternut squash is a nutrient-dense vegetable that offers a wide range of health benefits.
Health Benefits of Butternut Squash
Rich in Vitamins and Minerals
- Vitamin A: Extremely high in beta-carotene, which the body converts to vitamin A, essential for vision, immune function, and skin health.
- Vitamin C: Supports the immune system, helps with collagen production, and enhances iron absorption.
- Potassium: Helps regulate blood pressure and fluid balance.
- Magnesium, Vitamin E, and B Vitamins: Support energy metabolism, nerve function, and antioxidant defenses.
High in Antioxidants
Butternut squash contains carotenoids (like beta-carotene, alpha-carotene, and lutein), which combats oxidative stress. These nutrients also support eye health and may protect against age-related macular degeneration.
High in fiber
Butternut squash has about 7g of fiber per cup (cooked), which promotes gut heath, and feeds healthy gut bacteria, It also helps maintain blood sugar levels and may lower cholesterol.
Blood Sugar Regulation
Despite its natural sweetness, it has a low to moderate glycemic index, and the fiber content helps slow sugar absorption. May be beneficial for those managing type 2 diabetes or insulin resistance.
Ingredients for Butternut Squash Soup
- One medium whole butternut squash – if you don't have a whole square the chopped squash at the grocery store will work. I prefer to roast the squash whole instead of peeling it first. Once it is roasted, it is much easier to get the skin removed. Peeling it raw takes a lot of time and effort.
- Apples – I add 2-3 apples to this recipe to enhance the natural sweetness of the butternut squash.
- Onions – Use 1 large onion or two small onions which will add more flavor and sweetness when they are caramelized.
- Garlic – use a whole bulk of garlic in this recipe and don't peel the garlic before putting it in the roasting pan because that is what creates the roasted garlic flavor in this soup.
- Chicken bone broth – this broth adds even more nutrition to this soup. The collagen, minerals, and protein will add flavor as well.
Instructions
- First, wash the squash and cut it in half long ways with the skin on.
- Scoop out the seeds and place the squash cut side up in a baking dish covered with parchment paper to avoid sticking.
- Set the seeds aside to dry so you can use them to plant your next garden. Let them dry on a silicone mat of piece of parchment paper. Make sure they are fully dry before storing them in an airtight container.
- Add the onions, garlic and apples to the roasting pan with the squash.
- Place the pan in the oven at 350 degrees and roast for one hour, or until the squash is tender when you test it with a fork.
- Once the vegetables are fully cooked, scrape the inside of the squash out of the skin.
- Place the cooked squash in a vitamix blender with the onions, garlic, apples, and add some chicken bone broth to get it blended.
- Pour the pureed vegetables into a soup pot and put it on low heat.
Creamy Butternut Squash Soup with Roasted Garlic
Ingredients
- 1 Medium Butternut squash
- 1 Large Onion
- 1 Bulb Garlic
- 2 Medium Apples
- 2 Cups Chicken Bone Broth
- 2 Tbsp. Butter or Olive Oil
- 1 Tsp. salt
- 1 Tsp. Garlic Powder
- 1 Tsp. Onion Powder
- 1/2 Tsp. Sage, ground
- 1 Tbsp. Maple Syrup
- 1 Can Coconut Milk
Instructions
- First, wash the squash and cut it in half long ways with the skin on.
- Scoop out the seeds and place the squash cut side up in a baking dish covered with parchment paper to avoid sticking.
- Set the seeds aside to dry so you can use them to plant your next garden. Let them dry on a silicone mat of piece of parchment paper. Make sure they are fully dry before storing them in an airtight container.
- Add the onions, garlic and apples to the roasting pan with the squash.
- Place the pan in the oven at 350 degrees and roast for one hour, or until the squash is tender when you test it with a fork.
- Once the vegetables are fully cooked, scrape the inside of the squash out of the skin. Peel the skin off the garlic cloves. They will be soft and caramelized.
- Pour the pureed vegetables into a soup pot and put it on low heat.
- Add all remaining ingredients except the coconut milk.
- Cook on low heat for 15 minutes to incorporate all the spices.
- Lastly, pour the coconut milk into the soup and mix in thoroughly.
- Serve immediately.
What to Serve With Soup?
Soup can be a meal on it's own when it's healthy and hearty but it is even better with a healthy companion. In the spring and summer, a nice salad goes really well with any soup. In the colder seasons when you are most likely to have this butternut squash soup there are some other options that might be better. Here are some things you could have along side this soup for a hearty meal:
- Grilled chicken, steak, or salmon (if you are looking for a good source for fish, try Wild Alaskan Company, it's delicious and a good price).
- Sourdough bread – here is my recipe for a gluten-free sourdough bread or this recipe for easy sourdough discard rolls
- Roasted root vegetables – chop up potatoes, beets, sweet potatoes, yucca, turnip, etc. Toss with oil and herbs and roast for 45 minutes.
- Quiche is a great accompaniment with soup. You could even try this recipe for Mini Quiche muffins
- These Paleo Herb Crackers are also nice to have with soup.
- Muffins that are more on the savory side are great with soup, a great crowd please for kids are these Cornbread Muffins (gluten-free).
- Speaking of foods kids will always like, you could try this Gluten-free Pizza crust and make homemade pizzas to go with the soup.
When you roast the squash and the onions and garlic it brings out more flavor. The addition of spices also helps to make the soup more flavorful.
Chicken broth or vegetable broth are the best types of broth to use in butternut squash soup. Both options add more flavor to the soup.
Thank you for reading,
Roxanne
Don't forget to subscribe to stay in the loop. If you are looking for some of the healthy tools and resources mentioned in my articles, take a look at my healthy shopping guide.
Some of our links are affiliate links, which means if you click and buy, I earn a small commission. The price is the same for you, though. Thank you!