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This Warming Roasted Butternut Squash Soup is the perfect energy-building winter dish. Seasoned with a blend of warming spices, roasted garlic, onion and apple, this soup is full of flavour and is sure to nourish you from the inside out!
*Nutrition Disclaimer: Although Michelle holds certification in Holistic Nutrition, Yoga and Energy Medicine, the health, fitness and nutritional information provided on this site is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Please read our disclaimers page for more information.
Butternut Squash Soup is a delicious, warming and nutrient-dense classic that's always a winter favourite. Because this Roasted Butternut Squash Soup is made right from scratch, it does take some prepping and patience. But, you might be surprised by how simple it can be. With just a few steps, you'll have a healthy, hearty and warming soup that's blended to creamy perfection. And with this recipe, you'll have enough to save or serve a crowd!
Is Roasted Butternut Squash Soup Healthy?
Butternut squash itself is full of anti-ageing, heart-healthy and immune-supporting nutrients. And of course, this soup is made with only real-food ingredients and is seasoned with a blend of healing and warming spices.
Rich in Antioxidants
Butternut squash is rich in carotenes, a powerful group of antioxidants that contain many protective properties. Firstly, they are known to have protective properties against macular degeneration, heart disease and cancer formation.
Another wonderful thing about carotenes is their protective properties against the shrinking of the thymus gland. The thymus gland (which shrinks due to stress and the natural ageing process) mediates many immune functions, so it's pretty important! A great way to improve all-around health is eating a well-rounded diet rich in colourful vegetables, like squash!
Excellent Source of Beta Carotene (Vitamin A)
Beta-carotene is just one of many in the amazing carotene family. Most of us know of it because it's the one that gets converted to Vitamin A - which is a vital nutrient and powerful antioxidant that has many functions.
Plus, vitamin A is a crucial nutrient for skin and joint health since it's required for collagen production. A vitamin A deficiency can show up in a variety of ways including, slow wound healing, acne, bumps on the backs of arms, rashes, eczema and joint degeneration. (That being said, these symptoms can be from a variety of other things as well. It's always best to check with your trusted healthcare professional if you have any health concerns at all).
Good Source of Vitamin C
Butternut Squash is a good source of vitamin C, another powerful antioxidant that supports immune function! However, that's not its only function. Vitamin C is an essential nutrient for adrenal health (our stress regulating glands). Which means it gets used whenever we endure any kind of stress, so most of us could use a little extra!
On top of that, much like vitamin A, Vitamin C is needed for collagen production, making it another vital nutrient for healthy skin and joints.
Rich in Vitamin B5 (aka The Anti-Stress Vitamin)
Pantothenic Acid (vitamin B5) is another nutrient found in squash. B5 has rightfully gained the nickname, the anti-stress vitamin. This is because it increases the production of adrenal hormones (our stress regulators). Studies have also shown vitamin B5 can contribute to slowing signs of ageing and even lessen toxic effects from antibiotics and radiation. It is also known to help reduce the symptoms of many conditions including, arthritis, allergies and psoriasis.
Good Source of Potassium & Calcium
Butternut Squash is also a good source of heart-healthy minerals, potassium and calcium. It is well known and proven that a diet rich in these two minerals significantly lowers the risk of heart disease.
Seasonal Benefits of Butternut Squash
Autumn Harvest - Winter Storage
Butternut Squash is a great seasonal food to eat during the autumn and winter. It's harvested in autumn and can be stored for up to six months, making it part of the winter squash family.
Warming & Energy Building
According to Traditional Chinese Medicine, winter squash keeps the body warm by dispelling cold. It also builds and tonifies chi (energy), which helps prepare our bodies for winter and sustain us through those gruellingly cold days.
How to Store Butternut Squash
As mentioned above, the Butternut is a winter squash, meaning they are harvested in the fall but can be stored up to six months, just long enough to last through the winter.
When picking Butternut Squashes to store, it's best to look for the ones that are firm, heavy for their size and have a dull rind rather than shiny. The ones with the most flavour are usually the firmest and heaviest.
It's also important to watch out for any greyish-brown or soft spots on the rind, which can be an indication of mould and decay.When storing, keep in a cool, dark place (avoiding direct light). A temperature between 50 and 60 degrees F° should be just right.
How To Make Warming Roasted Butternut Squash Soup With Apple
Step 1 - Preheat, Peel & Chop
First, preheat your oven to 350°F and line a large baking sheet with unbleached parchment paper. Next, peel the outer skin of a medium butternut squash (about 4 lbs). Once the butternut is peeled, chop off the ends and carefully slice it in half, longways. I find it easiest to lay the squash down and start cutting at the top (where it's skinnier). Then, slowly work the knife down to the bottom (where it holds the seeds). You can watch the video here to see how it's done.
After the squash is sliced in half, scoop out the guts and seeds. If the squash is fresh, you can save the seeds to roast. However, if the squash has been stored for a few months, it's best not to consume the seeds. Instead, you can wash and dry them for planting in the spring or discard them into the compost.
Next, chop the butternut squash into cubes (about 1 inch thick) and spread evenly on the baking sheet. Then, chop one medium onion into quarters and place on the baking sheet with the squash.
Press three or four cloves of garlic with the back of a knife and peel off the skin. Evenly disperse amongst the squash and onion.
Finally, Chop and core one apple into quarters. Then add to the baking sheet with the squash, onion and garlic. I find red apples of any kind work the best (I usually use red delicious or gala). In my experience, Granny smith apples tend to overpower the other flavours in the soup. I also find granny smith apples add a bit too much sweetness for my liking. And on that note, if you prefer no sweetness at all, you can always omit the apple altogether.
Step 2 - Roast
After you've spread the squash, onion, garlic and apple on the baking sheet, drizzle with pure, cold-pressed olive oil or avocado oil. Place in the oven and roast for thirty to forty minutes. Or until the squash is tender enough to poke a fork through with ease.
Once roasted, remove from the oven and let stand for a few minutes to cool before handling.
Step 3 - Simmer with Spices
When cool enough to handle, scoop the roasted squash, onion, garlic and apple into a large soup pot. Measure in half a teaspoon of nutmeg, half a teaspoon of ground cumin, a quarter of a teaspoon of ground coriander and a quarter of a teaspoon of turmeric powder. Next, add a dash of pepper and a sprinkle of cinnamon.
Then, pour in two cups of vegetable broth and two cups of your milk of choice. I like using tigernut, coconut or oat. Place over medium heat and bring to a rolling boil. Simmer for twenty to twenty-five minutes (or until the squash begins to fall apart at the touch). Keep stirring often to prevent the squash from sticking to the bottom.
Once the squash is falling-apart-tender, stir in one teaspoon of salt. Then remove the pot from the heat and allow the soup to cool for a few minutes before handling.
Step 4 - Blend & Serve
When your soup has cooled enough to handle, you can either blend it with an emersion blender or toss it in your regular blender. If you prefer it on the creamier side, use a good, high-speed blender, like a Vitamix. However, if you prefer it more like a purée, an emersion blender is the key.
If your soup needs to be reheated after blending, heat over medium-low and stir often. Once it begins to steam, or reaches your desired temperature, remove from the heat and serve.
To make this Butternut Squash Soup even more warming, I love garnishing it with a sprinkle of crushed pepper flakes. And of course, cultured cashew yogurt, roasted squash or pumpkin seeds and a few sprigs of fresh parsley or microgreens.
How Much Soup Does This Recipe Make?
As mentioned above, with this Roasted Butternut Squash Soup recipe, you will have enough to save or serve a crowd. It yields about two quarts (or eight cups) and serves six to eight people.
How Long Does Roasted Butternut Squash Soup Last?
This Warming Roasted Butternut Squash Soup is one of those dishes that tastes better as leftovers. Allowing it to sit overnight gives the flavours time to meld and really come together. So, it's a great recipe to make ahead of time! I always include this soup during winter meal prep for busy weeks or when serving a crowd for a dinner party.
This Roasted Butternut Squash Soup will last up to fourteen days in the refrigerator in a properly sealed, airtight container. If properly pressure canned and stored, it can last six months up to a year. You can also freeze it for up to three months.
Best Seasons To Enjoy This Warming Roasted Butternut Squash Soup
Autumn & Winter
Since butternut squash has warming properties and this soup is full of warming spices, it's safe to say it's best to enjoy this Roasted Butternut Squash Soup in the Autumn & Winter months (when the weather is cooling off or downright cold).
Plus, on top of all the warming properties in the ingredients, the way it's cooked is warming too! Cooking methods that are longer and at lower temperatures are a great way to keep warm during the cooler months.
THIS RECIPE IS...
More Autumn & Winter Recipes You Might Like
If you try this Warming Roasted Butternut Squash Soup recipe, let me know how it turns out by leaving a comment and/or a rating below! And make sure you're following along on, Pinterest, Instagram and Facebook for more wildly nutritious recipes!
Warming Roasted Butternut Squash Soup (With Apple)
Ingredients
- 1 medium-large Butternut Squash (or 2 small (about 4 lbs))
- 2 cups Vegetable Broth
- 2 cups Dairy Free Milk (I like using Coconut, Tigernut or Oat)
- 3-4 Garlic Cloves
- 1 medium Onion
- 1 Red Apple
- 2 - 3 tbsp Cold Pressed Olive Oil or Avocado Oil
- 1 tsp Himalayan Salt
- ½ tsp Nutmeg
- ½ tsp Ground Cumin
- ¼ tsp Turmeric Powder
- ¼ tsp Ground coriander
- Dash of Cinnamon
- Dash of Pepper
Instructions
- Preheat your oven to 350°F and line a large baking sheet with unbleached parchment paper. Next, peel the outer skin of 1 medium butternut squash (about 4 lbs). Once the butternut is peeled, chop off the ends and carefully slice it in half, longways. I find it easiest to lay the squash down and start cutting at the top (where it's skinnier). Then, slowly work the knife down to the bottom (where it holds the seeds). You can watch the video below to see how it's done.After the squash is sliced in half, scoop out the guts and seeds. If the squash is fresh, you can save the seeds to roast. However, if the squash has been stored for a few months, it's best not to consume the seeds. Instead, you can wash and dry them for planting in the spring or discard them into the compost.Next, chop the butternut squash into cubes (about 1 inch thick) and spread evenly on the baking sheet. Then, chop 1 medium onion into quarters and place on the baking sheet with the squash. Press 3 - 4 garlic cloves with the back of a knife and peel off the skin. Evenly disperse amongst the squash and onion. Finally, Chop and core 1 red apple into quarters. Then add to the baking sheet with the squash, onion and garlic.
- After you've spread the squash, onion, garlic and apple on the baking sheet, drizzle with 1 - 2 tbsp extra virgin olive oil or pure, cold-pressed avocado oil. Place in the oven and roast for 30 - 40 minutes. Or until the squash is tender enough to poke a fork through with ease.Once roasted, remove from the oven and let stand for a few minutes to cool before handling.
- When cool enough to handle, scoop the roasted squash, onion, garlic and apple into a large soup pot. Measure in ½ tsp nutmeg, ½ tsp ground cumin, ¼ ground coriander and ¼ tsp turmeric powder. Next, add a dash of pepper and a sprinkle of cinnamon.
- Then, pour in 2 cups of vegetable broth and 2 cups of your milk of choice. I like using tigernut, coconut or oat. Place over medium heat and bring to a rolling boil. Simmer for 20 - 25 minutes (or until the squash begins to fall apart at the touch). Keep stirring often to prevent the squash from sticking to the bottom.Once the squash is falling-apart-tender, stir in 1 tsp himalayan salt. Then remove the pot from the heat and allow the soup to cool for a few minutes before handling.
- Once your soup is cool enough to handle, you can either blend it with an emersion blender or toss it in your regular blender. If you prefer it on the creamier side, use a good, high-speed blender, like a Vitamix. However, if you prefer it more like a purée, an emersion blender is the key.
- If your soup needs to be reheated after blending, heat over medium-low and stir often. Once it begins to steam, or reaches your desired temperature, remove from the heat and serve.
- To make this Butternut Squash Soup even more warming, I love garnishing it with a sprinkle of crushed pepper flakes. And of course, cultured cashew yogurt, roasted squash or pumpkin seeds and a few sprigs of fresh parsley or microgreens.
Great Recipe. So quick and easy to make. Tastes delicious and warms the whole body.