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Healthy Butternut Squash Soup

Healthy Butternut Squash Soup

This healthy butternut squash soup is creamy, comforting, and packed with fall flavors you’ll love.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Soup
Cuisine American
Servings 6
Calories 140 kcal

Ingredients
  

  • 2 cups onion chopped
  • 2 cloves garlic minced
  • 8 cups butternut squash cubed (about 1 very large butternut squash)
  • 1 apple we recommend Gala, peeled and chopped
  • 4 cups reduced-sodium chicken broth
  • 1 teaspoon kosher salt
  • Fresh cracked pepper to taste
  • 1/2 teaspoon paprika
  • 1/2 teaspoon coriander
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg

For the toppings:

  • 1/4 cup sour cream
  • 4 teaspoons whole milk or your preferred milk
  • 1/4 cup shelled pistachios

Instructions
 

Prepare the Ingredients

  • Start by peeling and chopping your apple, onion, and butternut squash. Mince the garlic.

Cook the Aromatics

  • Heat a large stockpot or Dutch oven over medium heat. Spray with olive oil, then sauté the chopped onion for about 5 minutes until it’s tender and translucent. Add the minced garlic and cook for 1 more minute, just until fragrant.

Simmer the Soup

  • Add the cubed butternut squash, chopped apple, chicken broth, salt, pepper, paprika, coriander, cinnamon, and nutmeg. Stir well to combine. Bring the soup to a boil, then cover and reduce the heat to medium-low. Let it simmer for 30 minutes, or until the squash and apple are fork-tender.

Blend to Perfection

  • Use an immersion blender to purée the soup directly in the pot until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches, blending until smooth. Be sure to let the hot soup cool slightly before blending to avoid splatters.

Add the Toppings

  • In a small bowl, mix the sour cream and milk until smooth. Drizzle this creamy topping over each serving of soup, then sprinkle with pistachios for a delightful crunch.

Notes

Simply Nourished Life’s Cooking Tips

Roast for Extra Flavor
If you have time, roast the butternut squash before adding it to the soup. It brings out a deeper, caramelized flavor.
Adjust the Consistency
If you prefer a thinner soup, add an extra cup of broth. For a thicker texture, simmer uncovered for a bit longer to reduce the liquid.
Make It Vegan or Paleo
Use vegetable broth instead of chicken broth to make the soup vegan. You can also skip the sour cream topping for a completely dairy-free option.
Add Protein
Boost the protein content with a scoop of plain Greek yogurt or a sprinkle of hemp seeds as a topping.

Variations, Leftovers, and Storage

This healthy butternut squash soup is super versatile! Here’s how to make the most of it:
Flavor Variations: Add a pinch of cayenne for heat or a splash of coconut milk for extra creaminess. You can also swap the apple for a pear for a slightly different sweetness.
Storing Leftovers: Store the soup in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or in the microwave.
Freezer-Friendly: This soup freezes beautifully. Portion it into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Nutrition Facts

Here’s a quick look at the estimated nutrition per serving:
Calories: 140
Protein: 3g
Fat: 3g
Carbohydrates: 28g
Fiber: 5g
Vitamin A: 450% DV
Keyword Healthy Butternut Squash Soup