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Creamy Butternut Squash Soup

By Jen

chili roasted butternut squash soup

Squash soup = the quintessential fall and winter soup

click here to jump to recipe

Though pumpkin takes centerstage throughout fall and winter, butternut squash really deserves some time in the spotlight, too. Butternut squash is packed with flavor, sweetens when roasted, and caramelizes beautifully. My husband is an avid gardener, and this recipe was inspired by some butternut squash I harvested from our front-yard garden. The fall’s gentle, temperatures here in coastal New England extend the growing season a tiny bit, so we’ll be enjoying a generous pile of squash this winter!

For this soup, I paired the squash with the warm, savory flavors of chili and cumin to balance the squash’s natural sweetness. The coconut oil lends it a subtle richness, and the final swirl of coconut milk (or cream) gives it a velvety texture.

I am a fan of any recipe that helps me save time in the kitchen. This recipe can be a serious boost to your weekly meal prep if you double the amount of roasted squash. I love to roast a big batch, and then enjoy the extra in salads, side dishes, or even eat on its own. Because, really, if you’re going to go to the trouble of firing up the oven and creating some dirty dishes, why not make enough to feed yourself for days? To make extra squash, simply double the amount of squash, spices, salt, and coconut oil, and then set aside half of the roasted squash for use in the soup.

Time-saving options to consider:

  • Go with the roasted method, or skip the roasting step and add squash directly to pot (see recipe instructions).
  • Start with either a whole butternut squash, OR you can take advantage of the pre-cut squash available at most supermarkets. Do not use frozen squash for this recipe if you are roasting the squash. Frozen squash does not roast well.

If the thought of cutting hard butternut squash strikes fear in your heart, no worries! It can be done safely (and easily!), without losing a finger. You see, I love a good deal when I see one, and I hate spending extra $ on pre-cut squash if it’s no big deal to do it on my own. It’s definitely cheaper to buy it whole, and in purchasing it whole, you get the benefit of extended shelf life compared to pre-cut squash. Well, here’s the super easy, safe way around that. Instead of attempting to cut a rock-hard raw squash, try this sneaky tip:

instructions on cutting squash safely

extras to use in another meal

This soup is full of comforting, nourishing flavors and textures. It’s warmly spiced without being too spicy, and comes together in just a few steps. And I just couldn’t resist throwing in a few pomegranate seeds as a garnish. The tart sweetness totally complements the savory squash flavors. Cranberries would be a great garnish, too.

all prepped and ready to go into the oven

Β 

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And if you’re in a soup kind of mood, also check out my super-easy recipe for Black Bean Soup.

Print Recipe
Creamy Butternut Squash Soup
Course Soups & Stews
Servings
Ingredients
  • 3 lbs or so whole butternut squash (fresh, NOT frozen; store-bought pre-cut and peeled works, too)
  • 2 tbsp coconut oil melted (necessary for roasted method only)
  • 1 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 6 cups chicken broth
  • 1 garlic clove minced or pressed
  • 1 large shallot diced
  • 1 tsp olive oil
  • Splash of coconut milk or organic heavy cream for serving
  • pomegranate seeds or cranberries for garnish optional
Course Soups & Stews
Servings
Ingredients
  • 3 lbs or so whole butternut squash (fresh, NOT frozen; store-bought pre-cut and peeled works, too)
  • 2 tbsp coconut oil melted (necessary for roasted method only)
  • 1 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 6 cups chicken broth
  • 1 garlic clove minced or pressed
  • 1 large shallot diced
  • 1 tsp olive oil
  • Splash of coconut milk or organic heavy cream for serving
  • pomegranate seeds or cranberries for garnish optional
Instructions
Roasted Method
  1. Preheat oven to 400F.
  2. If you are using whole (not pre-cut) squash, precook the squash for easy cutting: Place whole butternut squash on a baking sheet, and cook in oven for approximately 10 minutes. Remove from oven, and let cool. Cut in half lengthwise, scoop out the seeds, peel, then cut into cubes. (If using pre-cut squash, skip this pre-cooking step. Simply cut the squash into slightly smaller, cubed pieces.)
  3. In a large bowl (or right on the baking sheet), toss together the cubed squash, coconut oil, chili powder, cumin, and salt.
  4. Distribute the squash onto two large baking sheets. Do not crowd the squash onto one sheet, as you will end up with steamed instead of roasted squash. Cook in the oven at 400F for 30-40 minutes, or until the squash begins to brown a bit and caramelize. Cooking times can vary, depending on the squash.
  5. In a medium pot, heat olive oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  6. Add cooked squash, approximately 5 cups of broth, and heat on low for 5 minutes.
  7. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary. Serve with a splash of coconut milk or heavy cream. Garnish with pomegranate seeds or cranberries if desired.
No-roast Method
  1. In a medium pot, heat olive oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  2. Add cubed squash, cumin, chili powder, salt, and approximately 5 cups of broth to pot.
  3. Bring to a boil, then lower the heat and simmer, covered, until the squash is tender, about 20 minutes.low for 5 minutes.
  4. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary.
  5. Serve with a splash of coconut milk or heavy cream. Garnish with pomegranate seeds or cranberries if desired.
Recipe Notes

*If you don't have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender's directions on how to safely blend hot foods.

Filed Under: Recipes Tagged With: comfort food, dairy-free, fall, squash

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to get lean and healthy without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen. Healthy, made easy!Β Find out about more about me here.

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Meal Prep Sunday 🌞 . . . Don't think of it in t Meal Prep Sunday 🌞 . . . Don't think of it in terms of #mealprep and #mealplan . . . what you're really doing is *powering your life*!

 How can you budget a lil' bit of time today to:
πŸ‘‰Make a loose plan for the week, or even just for the next 2-3 days. Or simply make a list of a few ideas for the week. For inspiration, look at what you already have on hand in your kitchen.
πŸ‘‰ Batchcook one or two things. It's like stocking your own personal healthy convenience store, right there in your kitchen.

🌟It's all about making "healthy" the easier, more delicious choice throughout the week. This is how you set yourself up to feel and function your best all week long (plus, it's delicious!). #winning 🌟

Nourishing yourself with real, whole foods allows your health to serve your life and all you want to do rather than get in the way of it. πŸ‘ŠπŸ’ͺ .

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ReminderπŸ“£. . . it's these un-sexy, SIMPLE basi ReminderπŸ“£. . .  it's these un-sexy, SIMPLE basics that get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Resist the tempation to overthink things, and instead, just do your best to dial into these basic habits. No bells and whistles necessary - just the Big Rocks that actually work! 

Why do they work? 
πŸ‘‰ Because all of these habits focus on *giving yourself what you need to thrive*. 🌱

You might be thinking . . . 

"It can't really be that simple."

"Don't I need to count and weigh everything I put in my mouth?"

"Don't I need to take six different supplements?"

"Don't I need to hit the gym at least 6 times a week?"

I invite you to try this instead:
Spend a few months TRULY aiming to practice all of these simple habits most of the time. (Start small, and add as you feel ready.)

As you practice these habits, pause and observe:
πŸ€”How do I feel? 
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πŸ€”How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
βœ”οΈfeel sustainable
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βœ”οΈ and STICK,
stop relying on willpower!

🌟Focus your efforts on *meeting your needs*, rather than restricting and depriving.🌟
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Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

πŸ‘‰By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.πŸ‘ˆ

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

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I've got Beef Barley Lentil Soup simmering on the I've got Beef Barley Lentil Soup simmering on the stove for the perfect bowl of feel-good comfort food to wrap up the weekend (recipe details coming this week!). And thanks to Melissa over at @thehale4life for the amazing bone broth that is simply perfect with this recipe.πŸ˜‹ #shoplocal

I'm rolling with my favorite meal prep strategy - Make It a Double.
πŸ‘‡
Tonight's soup is a double batch, which will cover us for another dinner this week. 

Yeah, I know, it doesn't really even sound like official meal prep. . . *but that's the point*!πŸ˜€ 
🌟Double or triple batching what you're already making is truly one of the easiest ways to make your mealtimes easier later in the week.🌟

Meal prep mythbusting: Healthy eating doesn't have to be hard!

What do you have planned for this week that you could double or triple batch to make healthy eating easier?
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While dreams of our usual Thanksgiving celebration While dreams of our usual Thanksgiving celebrations have been squashed πŸ˜‰ this year, we're grateful to savor the essence of Thanksgiving in the ways we can . . .

🌟 a delicious meal, enjoyed leisurely around the table (just the famπŸ’—)
🌟 connecting with loved ones, even if it's via Zoom and heartfelt texts
🌟 pie! (homemade apple pie πŸ˜‹)

❓How are you savoring this 2020 Thanksgiving?

Squash platter deets:
πŸ‘‰ roasted maple, brown butter, and aleppo chile Kabocha squash
πŸ‘‰ Tuscan kale (massaged to wilt it a bit)
πŸ‘‰ toasted walnuts
πŸ‘‰ drizzle of pomegranate molasses
πŸ‘‰ tangy yogurt dressing (Greek yogurt, lemon juice, pinch of cumin, salt & pepper)

#justoneyear #wecandothis #strongertogether #thanksgiving #grateful #connected #realfood #ilovefood #honoryourhunger #family #friends #health #squash #plants #veggies #omnivore 
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