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Butternut Squash Soup

Creamy butternut squash soup garnished with seeds and thyme in a white bowl
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A deeply flavorful and silky soup where roasting the squash first creates a caramelized, nutty sweetness. This comforting recipe transforms simple ingredients into a nourishing bowl that feels like a warm hug. Perfect for chilly days and easy to adapt to various dietary needs.

Ingredients

Scale
  • 1 large butternut squash (about 3 pounds), peeled, seeded, and cubed
  • 2 tablespoons olive oil, divided
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 medium apple (like Honeycrisp or Granny Smith), peeled and chopped
  • 4 cups vegetable broth (or chicken broth)
  • 1 teaspoon fresh thyme leaves (or ½ teaspoon dried)
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ½ cup heavy cream or full-fat coconut milk (for dairy-free)
  • Salt and freshly ground black pepper to taste
  • Optional for serving: a drizzle of cream or coconut milk, toasted pumpkin seeds (pepitas), a sprinkle of fresh thyme or chopped parsley, crusty bread

Instructions

  1. Preheat oven to 400°F (200°C). On a large rimmed baking sheet, toss cubed butternut squash with 1 tablespoon olive oil, salt, and pepper. Spread in a single layer and roast for 35-40 minutes, stirring once halfway, until fork-tender and caramelized at the edges.
  2. While squash roasts, heat remaining 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and cook until soft and translucent, about 5-7 minutes. Add minced garlic and chopped apple; cook for 2 more minutes until fragrant.
  3. Add the roasted squash, vegetable broth, thyme, cinnamon, and nutmeg to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 10 minutes to meld flavors.
  4. Carefully puree the soup until completely smooth using an immersion blender directly in the pot. If using a countertop blender, work in batches and vent the lid to avoid steam explosions.
  5. Remove the pot from heat. Stir in the heavy cream or coconut milk. Taste the soup and season generously with salt and pepper until the flavors are balanced and vibrant.

Notes

Roasting the squash is essential for deep flavor; do not skip. For a dairy-free/vegan version, use full-fat coconut milk. Soup can be stored in the fridge for up to 4 days or frozen for 3 months. Reheat gently on the stovetop, adding a splash of broth if it thickens.

Nutrition

Find it online: https://harmonymeal.com/butternut-squash-soup/