Roasted Butternut Squash Soup is one of our favorite soups that we make every year. Not to mention, that is one of the healthiest soups as well.
It is so full of flavor that you forget you are eating a soup that is actually good for you. And with the abundance of fresh picked squash available this time of the year, we like to take advantage of the harvest and make an extra batch or two.
Then we will freeze the soup so that we can enjoy a delicious, heart warming & healthy meal on a cold winter day.
Health Benefits of Butternut Squash
1. Helps lower blood pressure due to its high potassium content.
2. Improves eye sight with 350% over the daily recommended value of Vitamin A.
3. Helps keep bones and connective tissue strong and healthy with vitamin C and maganese.
4. Improves the elasticity of the skin and boosts your immune function to help prevent wrinkles and colds.
5. Reduces inflammation in your body due to its high antioxidant content.
Not to mention that there are only 100 calories and almost no fat in one cup of butternut squash.
In addition, it is also dense in fiber. Therefore, when you eat butternut squash, you have a low-calorie side dish that will keep you feeling full for hours.
So this time of the year, we take advantage of the Autumn harvest when the squash are abundant. Not only do we store several whole squash for use throughout the winter, but as mentioned above, we also make several batches of roasted butternut squash soup.
The bricks easily stack on top of each other which makes for easy storing in our upright deep freezer.
Just be sure to label each package with both the date and contents. That way you won’t have to guess what type of soup that is in your freezer several months from now.
Believe me, once frozen, it is hard to tell the difference between roasted butternut squash soup and homemade creamy tomato soup!
Thick and Creamy Roasted Butternut Squash Soup
*Complete recipe instructions are located in a printable recipe card at the bottom of this article.
- Large butternut squash, approximately 3 pounds
- Olive oil
- Chopped sweet onion
- Garlic cloves
- Maple syrup
- Pumpkin pie spice
- Fresh ground black pepper
- Vegetable broth
The first step in making Roasted Butternut Squash Soup is to preheat the oven and line a rimmed baking sheet with parchment paper or aluminum foil.
Then use a large, sharp knife to cut the butternut squash in half vertically (from top to bottom) and remove and discard the seeds.
*As a side note, the seeds that you remove are delicious when roasted. Just follow the same instructions as you do for Roasting Pumpkin Seeds.
Roasting The Butternut Squash
Now that you have the squash cut in half, drizzle olive oil over the inside of each half. Then sprinkle it with salt and pepper.
Gather the prepared baking sheet and place the squash face down, so that the skin is exposed. Then place the baking sheet in the oven and roast it until it is tender and completely cooked through.
Although oven temperatures can vary, it will take approximately 50-60 minutes. Test doneness with a fork by piercing through the top of the skin.
Once the fork can easily be inserted through the butternut squash, remove the baking sheet from the oven. Then use a large spatula and flip the two halves over and set aside until cool enough to handle.
Using a large spoon, scoop the squash into a large bowl and discard the skin.
Now it is time to prepare the onions for the roasted butternut squash soup. *If you are making the soup in an electric pressure cooker skip this step and proceed to the instructions below.
In a large stockpot, add olive oil over medium heat. Once the oil is hot, add the onion and salt.
Then cook the onion until it tender and translucent. This will take approximately 4-5 minutes.
Then add the minced garlic and cook for an additional minute, or until the garlic is fragrant. Be sure to stir frequently to prevent the garlic from burning and becoming bitter.
1. Stove Top/Immersion Blender Method:
Add the roasted squash to the same stockpot that you used to tenderize the onions and garlic. Then add the broth, maple syrup, pumpkin pie spice and fresh ground black pepper.
Bring the mixture to a light boil and reduce heat to a simmer. Cook, stirring occasionally for 15 – 20 minutes.
Then carefully use your immersion blender to blend the soup completely, then add 1 to 2 tablespoons olive oil and blend again. Add additional salt and pepper, to taste.
If you don’t have an immersion blender you can add the cooked roasted butternut squash soup to a blender and pulse until smooth.
The important thing to remember is to not overfill the blender with the hot mixture. You want to fill the container only half full.
Therefore, you may need to work in batches to get the entire contents nice and smooth.
2. High Performance Blender/Vitamix/Instant Pot Blender Method:
If you have a high performance blender with a heated soup function, transfer the cooked onion and garlic from the pot to your blender. Then add the roasted butternut squash, maple syrup, pumpkin pie spice and fresh ground black pepper to the container.
Next, pour in 3 cups vegetable broth, being careful not to fill the container past the maximum fill line, again, work in batches as necessary.
Then lock the lid in place and select the SOUP preset button. Use the puree mode if applicable. For the Instant Pot Blender push Soup Level 2.
Once the cook time expires, you can add in additional broth if desired. Then add 1 to 2 tablespoons more of olive oil, and additional salt and pepper to taste. Press pulse a few times to blend in the final ingredients.
3. Electric Pressure Cooker Instructions:
Turn the Instant Pot on the Saute Mode. Once the display reads HOT add olive oil, onion and salt. Saute until the onion has softened and is translucent, approximately 4-5 minutes.
Then add the garlic and cook for 1 minute, stirring frequently. Press CANCEL.
Now add the roasted squash to the pot. Then add the broth, maple syrup, pumpkin pie spice and fresh ground black pepper and stir.
Place the lid in the locked and sealed position. Press Pressure Cook/Manual and cook on HIGH pressure for 5 minutes.
***If you are using un-roasted butternut squash: peel, remove the seeds and dice the squash into 1-2 inch pieces. Pressure cook on HIGH for 8 minutes.
Once the cook time has expired, preform a controlled, Quick Release of Pressure by slowly moving the valve to the VENTING position. Do this slowly so that the liquid from the roasted butternut squash soup does not spew out of the spout.
Carefully unlock the lid and stir in the remaining olive oil. Add salt & ground black pepper to taste. If you like your soup a little spicy, add in a dash of cayenne pepper as well.
Store leftovers in a covered container in the refrigerator for up to 4 days. Or freeze the soup for up to 6 months in an air-tight container.
Mary and Jim
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- 1 large butternut squash, approximately 3 pounds
- 1 2/3 tablespoons olive oil, divided
- ½ cup chopped sweet onion
- 1 teaspoon salt
- 4 garlic cloves, minced
- 1 teaspoon maple syrup
- 1/4 teaspoon pumpkin pie spice
- Freshly ground black pepper, to taste
- 3-4 cups, vegetable broth
- 1 to 2 tablespoons olive oil
- Preheat the oven to 425 degrees F and line a rimmed baking sheet with parchment paper.
- Cut your butternut squash in half vertically and remove and discard the seeds.
- Drizzle 1 teaspoon of olive oil over the inside of each of the squash halves and sprinkle it with salt and pepper.
- Turn the squash face down on the lined baking sheet and roast until it is tender and completely cooked through, approximately 50 minutes. Remove from the oven and set aside until cool enough to handle. Use a large spoon to scoop the butternut squash flesh into a bowl and discard the skin.
- In a large stockpot, warm 1 tablespoon olive oil over medium heat until hot. Add the onion and salt. Cook until the onion has softened and is translucent, approximately 4-5minutes.
- Add the garlic and cook for 1 minute, stirring frequently.
Stovetop/Immersion Blender Method
- Add the roasted squash to the pot, then add the broth, maple syrup, nutmeg, cinnamon and fresh ground black pepper. Bring the mixture to a light boil and reduce heat to a simmer. Cook, stirring occasionally, for 15 – 20 minutes.
- Carefully use your immersion blender to blend the soup completely, then add 1 to 2 tablespoons olive oil and blend again. Add additional salt and pepper, to taste.
High Performance Blender/Vitamix/Instant Pot Blender Instructions
- If you have a high performance blender with a heated soup function, transfer the cooked onion and garlic to your blender. Add the roasted butternut, maple syrup, nutmeg, cinnamon and fresh ground black pepper. Pour in 3 cups vegetable broth, being careful not to fill the container past the maximum fill line (work in batches as necessary). Fasten lid and select the soup preset – puree mode if applicable (Instant Pot – Soup Level 2).
- Once the cook time expires, you can add in additional broth if you needed. Add 1 to 2 tablespoons olive oil, and additional salt and pepper to taste, and blend well on pulse.
Refrigerate for up to 4 days or freeze for up to 6 months in an air-tight container. Recipe courtesy of Old World Garden Farms
Amount Per Serving: Calories: 93Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 1267mgCarbohydrates: 8gFiber: 1gSugar: 3gProtein: 1g
Nutritional Information is to be used as a general guideline only . Nutritional calculations will vary from the types and brands of the products used.