Roasted Butternut Squash Soup

Vegetarian
Gluten Free
Health score
15%
Roasted Butternut Squash Soup
120 min.
8
213kcal

Suggestions


Warm up your kitchen and your soul with this delightful Roasted Butternut Squash Soup, a perfect blend of comfort and nutrition. This vegetarian and gluten-free recipe is not only easy to prepare but also packed with flavor, making it an ideal choice for cozy evenings or festive gatherings. With its vibrant orange hue and creamy texture, this soup is sure to impress your family and friends.

The star of this dish is the butternut squash, which, when roasted, develops a rich sweetness that pairs beautifully with the earthy notes of fresh sage and the tartness of Granny Smith apples. Each spoonful is a harmonious balance of flavors, enhanced by a touch of heavy cream that adds a luxurious finish. Whether served as a starter, a snack, or a comforting main dish, this soup is versatile enough to fit any occasion.

Not only is this Roasted Butternut Squash Soup delicious, but it also boasts a healthy profile, with only 213 calories per serving. It's a great way to incorporate seasonal produce into your diet while enjoying a warm, satisfying meal. So gather your ingredients, fire up the oven, and let the aromas of roasting squash and sautéed onions fill your home. Your taste buds will thank you!

Ingredients

  • 0.3 teaspoon pepper black as needed freshly ground plus more
  • pounds butternut squash whole seeds removed halved lengthwise ( 2 medium)
  •  sage fresh
  • ounces apples i use 2 granny smith apples 
  • 0.3 cup cup heavy whipping cream 
  • 1.5 teaspoons kosher salt as needed plus more
  • 2.5 cups chicken broth low-sodium
  • 0.5 cup pumpkin seeds toasted for garnish
  • tablespoons butter unsalted ()
  • 2.5 cups water 
  • 0.5 medium onion yellow

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • knife
  • wire rack
  • blender
  • aluminum foil
  • kitchen towels
  • dutch oven
  • immersion blender

Directions

  1. Heat the oven to 425°F and arrange a rack in the middle.Line a baking sheet with aluminum foil.
  2. Place the squash pieces cut-side up on the baking sheet. Melt 1 tablespoon of the butter and brush all of it over the tops and insides of the squash halves (alternatively, you can rub it on evenly with your fingers). Season generously with salt and pepper. Roast until knife tender, about 50 minutes to 1 hour.Meanwhile, peel, core, and cut the apple into medium dice.
  3. Cut the onion into medium dice. Melt the remaining tablespoon of butter in a large saucepan or Dutch oven over medium heat.
  4. Add the apple, onion, and sage, season with salt and pepper, and cook, stirring occasionally, until softened, about 7 minutes.
  5. Remove the pan from the heat and set aside.When the squash is ready, set the baking sheet on a wire rack until the squash is cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.
  6. Add the broth, water, and measured salt and pepper, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, until the flavors meld, about 15 minutes.
  7. Remove the pan from the heat and stir in the cream.Using a blender, purée the soup in batches until smooth, removing the small cap (the pour lid) from the blender lid and covering the space with a kitchen towel (this allows steam to escape and prevents the blender lid from popping off). Alternatively, use an immersion blender. Taste and season with salt and pepper as needed.
  8. Serve garnished with the pumpkin seeds, if using.

Nutrition Facts

Calories213kcal
Protein9.25%
Fat34.96%
Carbs55.79%

Properties

Glycemic Index
12.63
Glycemic Load
1.2
Inflammation Score
-10
Nutrition Score
19.873478298602%

Flavonoids

Cyanidin
0.45mg
Peonidin
0.01mg
Catechin
0.37mg
Epigallocatechin
0.07mg
Epicatechin
2.13mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
0.04mg
Isorhamnetin
0.34mg
Kaempferol
0.08mg
Quercetin
2.53mg

Nutrients percent of daily need

Calories:212.74kcal
10.64%
Fat:9.11g
14.01%
Saturated Fat:4.62g
28.86%
Carbohydrates:32.71g
10.9%
Net Carbohydrates:27.12g
9.86%
Sugar:8.67g
9.64%
Cholesterol:18.73mg
6.24%
Sodium:474.84mg
20.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.42g
10.84%
Vitamin A:24358.1IU
487.16%
Vitamin C:49.58mg
60.09%
Manganese:0.67mg
33.6%
Potassium:945.83mg
27.02%
Magnesium:105.32mg
26.33%
Vitamin E:3.58mg
23.86%
Fiber:5.59g
22.37%
Copper:0.4mg
20.13%
Vitamin B3:3.97mg
19.87%
Vitamin B6:0.39mg
19.3%
Folate:66.22µg
16.56%
Vitamin B1:0.25mg
16.54%
Phosphorus:158.11mg
15.81%
Calcium:127.35mg
12.74%
Iron:2.17mg
12.05%
Vitamin B5:0.99mg
9.93%
Vitamin B2:0.1mg
6.05%
Zinc:0.79mg
5.24%
Vitamin K:4.1µg
3.91%
Selenium:1.88µg
2.69%
Vitamin B12:0.1µg
1.59%
Vitamin D:0.21µg
1.41%
Source:Chow