PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
ROASTED BUTTERNUT SQUASH SOUP
08

ROASTED BUTTERNUT SQUASH SOUP

NUTRITION
HEALTHY RECIPES
Feb 10, 2025

ROASTED BUTTERNUT SQUASH SOUP

Roasted butternut squash soup is a warm, creamy and nourishing dish that highlights the natural sweetness of butternut squash. The slow roasting of the squash enhances its deep, caramelised flavour, while garlic and onion add depth to the taste. Blended with low-sodium vegetable broth, this soup becomes velvety smooth and rich in nutrients. Perfect for chilly evenings, autumn gatherings or as a light starter, this dish is both simple and elegant. Seasoned with salt and black pepper, it is comforting yet light enough for a healthy meal. The soup pairs well with crusty bread or a fresh side salad, making it a versatile addition to any menu. Whether you’re looking for a wholesome lunch, a soothing dinner or a dish to impress guests, this roasted butternut squash soup is a delicious and nutritious choice.

RECIPE CATEGORY

Lunch, Dinner, Appetisers, Side

SERVING SIZE

1

CUISINE

Mediterranean, American

PREPARATION/TECHNIQUES

Simmer, Sauté, One-Pot Wonders

OCCASION/HOLIDAY

Fall, Winter, Thanksgiving, Christmas, Family Dinner, Comfort Food

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Low Sodium, Quick & Easy, Alcohol-Free Drinks, Low/No Sugar, Wheat/Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

  • 200g butternut squash, cubed
  • ¼ onion, chopped
  • 1 clove garlic, minced
  • 250ml vegetable broth (low sodium)
  • 1 tsp olive oil
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 140 kcal
  • Protein: 3g
  • Carbohydrates: 25g
  • Sugars: 5g
  • Fibre: 5g
  • Fat: 4g
  • Saturated Fat:5g
  • Sodium: 120mg

PREPARATION

  • Heat The Olive Oil: In a medium saucepan, heat the olive oil over medium heat.
  • Sauté The Aromatics: Add the chopped onion and garlic. Sauté for 2-3 minutes until fragrant and slightly softened.
  • Add The Butternut Squash: Stir in the cubed butternut squash, coating it in the oil and aromatics. Cook for another 2 minutes.
  • Pour In The Vegetable Broth: Add the vegetable broth and bring the mixture to a gentle simmer. Reduce the heat to low and let it cook for 15-20 minutes until the squash is tender.
  • Blend Until Smooth: Use an immersion blender to puree the soup directly in the pot. Alternatively, transfer it to a blender in batches and blend until smooth.
  • Season And Serve: Add salt and black pepper to taste, stir well and serve hot.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

  • Roast For Extra Flavour: For a richer taste, roast the butternut squash at 200°C (400°F) for 25 minutes before adding it to the soup.
  • Use Fresh Broth: Homemade vegetable broth enhances the overall flavour and keeps sodium levels low.
  • Blend Carefully: If using a blender, allow the soup to cool slightly before blending to prevent splattering.
  • Adjust Thickness: If the soup is too thick, add a little more broth until the desired consistency is reached.
  • Enhance With Herbs: Add thyme or rosemary while simmering for a fragrant depth of flavour.
  • Creamier Texture: Stir in a splash of coconut milk or almond milk before serving for a silky consistency.

VARIATIONS

  • Spicy Kick: Add ½ teaspoon of cayenne pepper or red chilli flakes for a spicier version.
  • Protein Boost: Blend in 50g of cooked lentils for additional protein and thickness.
  • Nutty Flavour: Stir in a teaspoon of almond butter or tahini for an earthy depth.
  • Lower Fat Option: Reduce the olive oil and use a non-stick pan to sauté the onions and garlic.
  • Extra Vegetables: Add a small chopped carrot or a handful of spinach for more nutrients.
  • Tropical Twist: Blend in a splash of coconut milk and a hint of curry powder for a Southeast Asian-inspired flavour.

PREPPING AND STORAGE

  • Refrigeration: Store the soup in an airtight container in the fridge for up to 3 days. Reheat on the stovetop over low heat, stirring occasionally.
  • Freezing: Let the soup cool completely, then transfer it to a freezer-safe container. Freeze for up to 3 months. Thaw overnight in the fridge and reheat before serving.
  • Meal Prep: Make a larger batch and store portions in individual containers for quick and easy meals throughout the week.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours