Description
This healthy roasted butternut squash soup is a creamy, flavorful blend of roasted squash, garlic, carrots, and herbs, enhanced with coconut milk for a smooth texture. Roasted to bring out natural sweetness and topped with sun dried tomatoes, toasted pepitas, and fresh thyme, it makes a comforting and nutritious meal that’s paleo, gluten-free, dairy-free, and Whole30 compliant.
Ingredients
Scale
Roasted Butternut Squash
- 3 pound butternut squash, cut in half lengthwise, seeds removed
- 1 tsp olive oil
- Salt and pepper to taste
Soup Base
- 1 tbsp butter or vegan butter
- 1/2 cup full-fat coconut milk
- 4 cloves garlic, minced
- 3 large carrots, diced
- 1 medium onion, chopped
- 2 ½ – 3 cups chicken or vegetable broth, as needed
- ¼ tsp cinnamon
- 3 slices sun dried tomatoes
Garnishes
- Thyme (fresh)
- Toasted pepitas (pumpkin seeds)
Instructions
- Preheat and roast squash: Preheat your oven to 425°F. Place the butternut squash halves cut side up on a baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 45-55 minutes until tender and easily pierced with a fork. Remove and let cool slightly.
- Cook sun dried tomatoes: While the squash roasts, heat a large pot over medium heat. Add chopped sun dried tomatoes and cook briefly to release flavor. Remove with a slotted spoon and set aside on a paper towel-lined plate.
- Sauté vegetables: In the same pot, melt 1 tbsp of butter or vegan butter. Add chopped onion, minced garlic, and diced carrots. Cook for 5-7 minutes, stirring occasionally, until vegetables soften.
- Scoop squash and combine: When the squash is cool enough, scoop the flesh out of the skins and add it to the pot with sautéed vegetables.
- Season and simmer: Sprinkle in ¼ tsp cinnamon, and season with salt and pepper. Pour in 2 ½ cups of broth and bring to a boil. Reduce heat and simmer for 10-15 minutes to meld flavors.
- Blend the soup: Remove the pot from heat and stir in coconut milk. Use an immersion blender to puree the soup until smooth. If it’s too thick, add extra broth to reach your desired consistency. Alternatively, blend in batches using a regular blender.
- Serve: Ladle soup into bowls. Garnish with a drizzle of coconut milk, reserved sun dried tomatoes, toasted pepitas, and fresh thyme or a pinch of cayenne pepper for extra flavor. Serve hot.
Notes
- This soup is paleo, gluten-free, dairy-free, and Whole30 compatible.
- For a vegan version, use vegetable broth and vegan butter.
- If you prefer a thinner consistency, add additional broth when blending.
- Toasted pepitas add a lovely crunch and nutrition; toast them lightly in a dry pan until fragrant.
- Sun dried tomatoes add a subtle tang and depth but can be omitted if unavailable.
Nutrition
- Serving Size: 1 serving
- Calories: 176 kcal
- Sugar: 3.6 g
- Sodium: 869 mg
- Fat: 14 g
- Saturated Fat: 7 g
- Unsaturated Fat: 6.5 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 5 g
- Cholesterol: 12 mg
