Cozy Up with Autumn Butternut Squash Soup

By Jill Rehimi, Registered Holistic Nutritionist

As the crisp autumn air rolls in and leaves start to change, there’s nothing more comforting than a warm bowl of soup. This Autumn Butternut Squash Soup is the perfect way to embrace the flavours of the season. It’s creamy, smooth, and packed with the rich, slightly sweet taste of butternut squash—perfect for a cozy night in or a festive fall gathering. Best of all, it’s incredibly easy to make with just a handful of ingredients.

Why You’ll Love This Recipe 

1. Simple Ingredients: With just a few basic pantry staples like squash, onion, garlic, and broth, you can whip up this delicious soup in no time.
2. Rich and Creamy: The addition of cream gives this soup a luscious, velvety texture that’s perfect for a comforting meal.
3. Versatile: Whether you’re serving it as a starter for a holiday dinner or enjoying it on its own with some fresh sourdough bread, this soup is versatile enough to fit any occasion. 

Ingredients You’ll Need 

• 1.2 kg Butternut Squash: The star of the show, providing a slightly sweet, nutty flavour.
• 1 Onion, Sliced: Adds a subtle sweetness and depth to the soup.
• 2 Garlic Cloves: For that delicious, aromatic hint of warmth.
• 3 Cups Vegetable or Chicken Broth: Use vegetable broth for a vegetarian version or chicken broth for a richer flavour.
• 1 Cup Water: Helps thin out the soup to your desired consistency.
• 1/2 – 3/4 Cup Cream: Adds creaminess and richness to the soup. My personal favourite is to use cashew cream.

How to Make It 

1. Prep the Squash: Start by peeling the butternut squash and scooping out the seeds. Cut the squash into roughly 4 cm chunks. This step may take a little effort, but the end result is so worth it!
2. Cook the Ingredients: In a large pot, combine the butternut squash, sliced onion, garlic cloves, broth, and water. Bring the mixture to a boil, then reduce the heat and let it simmer until the squash is tender. This should take about 20-25 minutes.
3. Blend Until Smooth: Remove the pot from the heat and use a stick blender to blend the soup until it’s smooth and creamy. If you don’t have a stick blender, carefully transfer the soup to a regular blender in batches.
4. Season and Cream It Up: Add salt and pepper to taste, and stir in the cream. Start with 1/2 cup of cream and add more if you like your soup extra creamy.
5. Serve and Garnish: Ladle the soup into bowls and serve it hot. For an extra burst of flavour and texture, top with toasted pumpkin seeds, crumbled feta, and a sprinkle of paprika. These toppings add a delightful crunch, a hint of saltiness, and a subtle smokiness that complement the sweet, creamy soup perfectly.

Tips for the Best Butternut Squash Soup

• Roast the Squash: For a deeper flavour, you can roast the butternut squash in the oven before adding it to the pot. Just drizzle with olive oil, sprinkle with salt, and bake at 200°C (400°F) for about 30 minutes until tender.
• Make It Vegan: Swap out the cream for coconut milk or cashew cream for a vegan-friendly version.
• Spice It Up: Add a pinch of nutmeg, smoked paprika, cinnamon, or curry powder to the soup for a little extra warmth and complexity.

Perfect Pairings

Pair this Autumn Butternut Squash Soup with a fresh, crisp salad or a slice of crusty sourdough bread for a complete meal. It’s also a great starter for your Thanksgiving or holiday dinner. No matter how you serve it, this soup is sure to be a crowd-pleaser.

Health Benefits of Butternut Squash Soup

Butternut squash is not just a delicious fall favourite; it’s also packed with health benefits that make this soup a nutritious addition to your diet:

• Rich in Fiber: Butternut squash is high in dietary fibre, which helps support healthy digestion and keeps things moving smoothly. Fibre also aids in maintaining a healthy weight by keeping you fuller for longer.
• Loaded with Vitamins and Antioxidants: This vibrant orange vegetable is a powerhouse of vitamins A and C, which boost your immune system and support healthy skin. It also contains beta-carotene, a potent antioxidant that helps protect your cells from damage.
• Supports Heart Health: The potassium content in butternut squash can help regulate blood pressure, while its anti-inflammatory properties promote overall cardiovascular health.
• Good Source of Healthy Fats: Adding pumpkin seeds as a topping not only enhances flavour but also provides a good dose of healthy fats and additional fibre.

Enjoy the cozy flavours of fall with this delicious soup, and let it warm you up from the inside out! 🍂🥣

About the Author

Jill Rehimi is a Registered Holistic Nutritionist and Natural Nutrition Clinical Practitioner passionate about empowering professionals to achieve their health goals through personalized nutrition and lifestyle strategies. With years of experience and a client-centric approach, she believes that everyone has the potential to thrive when their gut health is prioritized.

Have questions or want to share your journey? Connect with me on Instagram. Let's thrive together!