American · Lunch · Dinner
Roasted Butternut Squash Soup
Velvety, naturally sweet soup made from oven-roasted butternut squash, onion and carrot, warmed with cumin, coriander and smoked paprika. It is creamy without any cream and finished with a squeeze of lemon.
- Prep
- 20 min
- Cook
- 50 min
- Total
- 70 min
- Serves
- 4
Calories come from: Carbs 75% · Fat 18% · Protein 7%
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Ingredients
For 4 servings- 1 large squash (about 7 cups cubed)1,000 gButternut squash, peeled, seeded and cut into 3 cm cubes
- 1 medium150 gYellow onion, cut into wedges
- 1 medium60 gCarrot, peeled and chopped
- 3 cloves9 gGarlic cloves, unpeeled
- 1 tbsp14 gOlive oil
- 1 tspGround cumin
- 1 tspGround coriander
- 1/2 tspSmoked paprika
- 1 pinchGround nutmeg
- 4 cups960 gLow-sodium vegetable broth (check label is gluten-free)
- 1/4 tspSalt
- 1/4 tspBlack pepper, ground
- 1 tbsp15 gLemon juice
- 2 tbsp16 gPumpkin seeds, toasted, for garnish (optional)
Steps
- 1
Heat the oven to 200 °C / 400 °F and line a large baking tray with parchment.
- 2
Put the squash, onion, carrot and unpeeled garlic on the tray.
- 3
Drizzle with the olive oil, sprinkle with the cumin, coriander, smoked paprika and half the salt, then toss to coat.
- 4
Spread everything in a single layer and roast for 35–40 minutes, turning once, until the squash is soft and browned at the edges.
- 5
Squeeze the roasted garlic out of its skins and discard the skins.
- 6
Transfer the roasted vegetables and garlic to a large pot and pour in the vegetable broth.
- 7
Bring to a simmer over medium heat and cook for 10 minutes to blend the flavours.
- 8
Blend until completely smooth with a stick blender, or carefully in batches in a countertop blender with the lid vented.
- 9
Stir in the nutmeg, black pepper, lemon juice and remaining salt; add a splash of water if you prefer a thinner soup.
- 10
Ladle into bowls and scatter with toasted pumpkin seeds if using.
Swaps, storage and make-ahead
Swaps
- Use peeled, cubed pumpkin or sweet potato instead of butternut squash if that is easier to find.
- Swap the pumpkin seeds for toasted sunflower seeds to avoid buying a specialty item.
- Blend in a cup of cooked white beans for a thicker, more filling soup that stays vegan.
- Use regular paprika plus a pinch of chili flakes if you do not have smoked paprika.
Storage
Cool and refrigerate the soup within 2 hours in an airtight container for up to 3 to 4 days, and reheat until steaming hot. It freezes well for about 3 months; keep the pumpkin seeds separate so they stay crunchy.
Make ahead
Peel and cube the squash, onion and carrot up to 2 days ahead and keep them covered in the fridge, or make the whole soup a day ahead and reheat it, adding a splash of water if it has thickened.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: Celery
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (554 g) | Per 100 g | |
|---|---|---|
| Calories | 183 kcal | 33 kcal |
| Protein | 3.4 g | 0.6 g |
| Carbohydrates | 37.9 g | 6.8 g |
| of which sugars | 9.9 g | 1.8 g |
| Fiber | 6.8 g | 1.2 g |
| Fat | 4.1 g | 0.7 g |
| of which saturated | 0.6 g | 0.1 g |
| Sodium | 287 mg | 52 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
