Golden Butternut Squash Soup

Warm, comforting, and vibrantly golden, this Golden Butternut Squash Soup is the ultimate cozy dish perfect for chilly evenings or festive gatherings. Roasted butternut squash steals the show, delivering a naturally sweet, nutty flavor that's beautifully enhanced by sautéed aromatics, a hint of cinnamon, and a dash of nutmeg. The addition of creamy coconut milk takes the texture to the next level, creating a luscious, velvety finish. With just 15 minutes of prep and a rich, wholesome ingredient list, this vegan soup is both nourishing and indulgent. Top it off with toasted pumpkin seeds and fresh herbs for a delightful crunch and a pop of color. Ideal as a light starter or a satisfying main, this gluten-free soup is a must-try for anyone seeking a comforting bowl brimming with fall flavors.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 medium (about 2 pounds) butternut squash
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 cloves, minced garlic
• 1 medium, peeled and chopped carrot
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 4 cups vegetable broth
• 0.5 cups coconut milk
• 1 teaspoon (adjust to taste) salt
• 0.25 teaspoons (adjust to taste) black pepper
• 0.25 cups pumpkin seeds (optional, for garnish)
• 2 tablespoons, chopped fresh parsley or thyme (optional, for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

Slice the butternut squash lengthwise, scoop out the seeds, and place the halves cut side up on the prepared baking sheet. Drizzle 1 tablespoon of olive oil and sprinkle with a pinch of salt and pepper.

Step 3

Roast the squash in the oven for 40 minutes, or until it is fork-tender and the edges are caramelized.

Step 4

In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion, minced garlic, and chopped carrot. Sauté for 5-7 minutes, or until the vegetables are softened.

Step 5

Stir in the ground cinnamon and nutmeg, allowing the spices to toast for 1 minute to enhance their flavor.

Step 6

Once the squash is cool enough to handle, scoop out the flesh and add it to the pot with the sautéed vegetables.

Step 7

Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes to blend the flavors.

Step 8

Use an immersion blender to puree the soup until it is smooth and creamy. Alternatively, transfer the mixture to a blender in batches and puree, then return it to the pot.

Step 9

Stir in the coconut milk and season with salt and black pepper to taste. Heat the soup on low for another 2-3 minutes, but do not let it boil.

Step 10

Serve the soup warm, garnished with pumpkin seeds and freshly chopped parsley or thyme, if desired.

Nutrition Facts

Serving size	2212.4 grams (2212.4g)

Amount per serving	% Daily Value*
Calories	1253

Total Fat 50.70g	65%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4701mg	204%
Total Carbohydrate 188.50g	69%
Dietary Fiber 47.00g	168%
Total Sugars 47.60g
Protein 34.40g	69%

Vitamin D 0IU	0%
Calcium 606mg	47%
Iron 14mg	76%
Potassium 4971mg	106%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.9%

Protein: 10.2%

Carbs: 55.9%