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This Roasted Butternut Squash Soup is a warm, creamy, and comforting dish perfect for fall and winter. Roasting the squash enhances its natural sweetness, and combined with the flavors of onion, apple, garlic, and sage, it creates a rich and flavorful soup. A dash of cayenne pepper adds a subtle kick, and a swirl of heavy cream makes it extra smooth and indulgent.

Full Recipe:

Ingredients

1 medium butternut squash
2 tablespoons butter (divided)
Salt and pepper, to taste
1 yellow onion, diced
1 apple, peeled and diced
2 cloves garlic, minced
1 teaspoon dried sage (or 2 tablespoons fresh sage)
4 cups chicken or vegetable broth
1/4 teaspoon cayenne pepper (optional)
1/2 cup heavy cream
Croutons (for garnish)
Fresh sage, chopped (for garnish)

Directions

Roast the Squash:
Preheat the oven to 400°F (200°C).
Place the butternut squash halves cut-side up on a baking sheet. Brush with 1 tablespoon of melted butter and season with salt and pepper. Bake for 50-60 minutes, until the squash is fork-tender. Let it cool slightly, then scoop out the flesh from the skin.
Sauté the Aromatics:
In a large stockpot, melt the remaining tablespoon of butter over medium-high heat. Add the diced onion and apple, and sauté until tender, about 3-5 minutes. Add the garlic, sage, salt, and pepper, and sauté for another minute until fragrant.
Combine the Ingredients:
Add the roasted butternut squash flesh to the stockpot. Pour in the broth and bring the mixture to a boil. Reduce to a simmer and cook for about 10 minutes, stirring occasionally. Season with cayenne pepper (if using).
Blend the Soup:
Remove the pot from the heat and stir in the heavy cream. Use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup in batches to a regular blender, leaving the pour spout open and covering with a kitchen towel to allow steam to escape.
Serve:
Taste and adjust seasoning with salt and pepper if needed. Garnish with a drizzle of heavy cream, croutons, and chopped fresh sage. Serve immediately.

Nutritional Value

Here’s an approximate breakdown of Roasted Butternut Squash Soup per serving (assuming the recipe serves 6):

Per Serving:

Calories: 180-220 kcal
Protein: 2-3 grams
Fat: 12-14 grams
- Saturated Fat: 7-8 grams
Carbohydrates: 25-30 grams
- Fiber: 5-6 grams
- Sugar: 10-12 grams
Cholesterol: 35-40 mg
Sodium: 600-800 mg (depending on the broth and added salt)
Potassium: 600-700 mg
Calcium: 50-70 mg
Iron: 1-2 mg

This soup is a rich source of fiber, especially from the butternut squash, and contains healthy fats from the butter and cream. The apple adds a natural sweetness, while the optional cayenne pepper gives a hint of spice. The heavy cream makes the soup creamy and indulgent, but you can reduce the calorie count by using a lighter version of cream or reducing the amount.

The Roasted Butternut Squash: Sweet and Nutty Base

The key to this soup’s rich and comforting flavor lies in roasting the butternut squash. Roasting the squash caramelizes its sugars, deepening the natural sweetness and creating a rich, nutty flavor that forms the base of the soup. By cooking the squash in the oven, the heat helps to bring out its full flavor potential, while also making the texture tender and easy to scoop out. This roasting process is the foundation of the soup’s satisfying creaminess and depth of flavor.

Butternut squash is a fantastic ingredient for a healthy soup due to its high fiber and vitamin A content. The fiber from the squash supports digestion and keeps you full, while the beta-carotene provides antioxidant benefits that help boost your immune system. The natural sweetness of the squash pairs beautifully with the savory ingredients in the soup, creating a perfectly balanced flavor.

The Aromatics: Onion, Apple, and Sage

To complement the sweetness of the roasted butternut squash, the soup is infused with aromatic flavors from onion, apple, garlic, and sage. The onion and garlic sautéed in butter provide the savory foundation for the soup, while the apple adds a natural sweetness that enhances the squash’s flavor. The apple is a surprising yet perfect addition, giving the soup a subtle fruitiness that contrasts beautifully with the richness of the squash.

Sage adds an earthy, herbal note that elevates the soup, giving it a warm, comforting flavor. Sage is a classic herb used in fall dishes, and its depth of flavor blends harmoniously with the sweet and savory elements of the soup. The combination of these aromatics makes the soup fragrant and full of flavor, creating a comforting and inviting dish.

The Spices: Subtle Heat from Cayenne Pepper

For an extra layer of depth, the soup is seasoned with a touch of cayenne pepper. This optional addition gives the soup a mild kick without overwhelming the flavor. The cayenne pepper enhances the complexity of the soup, adding warmth and spice that balances the sweetness of the squash and apple. You can adjust the amount of cayenne based on your preference for heat, or skip it altogether if you prefer a milder flavor.

The cayenne also complements the earthy flavor of sage, making the soup even more satisfying. If you enjoy a spicy kick, this step is essential, but it’s totally customizable to suit your taste.

Creaminess from Heavy Cream

Once the soup is cooked and the flavors have melded together, heavy cream is stirred in to create the rich, velvety texture that makes this soup so indulgent. The cream adds a luxurious mouthfeel and smoothness to the soup, making each spoonful feel like a warm hug. The heavy cream balances out the natural sweetness of the squash and apple, while also rounding out the spices and savory elements.

If you prefer a lighter version of the soup, you can use a reduced-fat cream, or even substitute the cream with coconut milk or a dairy-free alternative. However, the full-bodied richness of heavy cream is what gives this soup its signature comfort factor, making it perfect for cold weather.

Blending the Soup: Smooth and Velvety

After cooking, the soup is blended until smooth. You can use an immersion blender directly in the pot or transfer the soup in batches to a regular blender. Blending the soup gives it its signature silky texture and ensures that all the flavors are well-incorporated. The result is a luscious, creamy soup that’s both comforting and satisfying.

If you don’t have an immersion blender, be sure to leave the lid slightly askew while blending to allow steam to escape. This prevents the soup from splattering and makes the blending process safer and smoother.

Garnishing and Serving: Fresh and Tasty

Once blended, the soup is ready to be served! A few simple garnishes elevate the dish even further. Top the soup with croutons for crunch and texture, and sprinkle with freshly chopped sage for a pop of color and a burst of fresh flavor. A swirl of additional heavy cream adds a creamy finish that enhances the soup’s velvety texture.

Serve the soup hot with a side of crusty bread, or enjoy it on its own as a hearty meal. It’s perfect for cozy nights in or as part of a festive fall or winter spread. Whether you’re making it for a family dinner or prepping it for a week of lunches, this Roasted Butternut Squash Soup is sure to become a favorite.

Nutritional Profile of Roasted Butternut Squash Soup

This Roasted Butternut Squash Soup offers a nutritious and balanced option for anyone looking for a warm and comforting meal. Each serving contains approximately 180-220 calories, depending on the amount of cream and garnishes used. The soup is relatively low in protein, with 2-3 grams per serving, but it offers healthy fats (12-14 grams), mainly from the butter and cream used in the recipe.

The carbohydrates come primarily from the butternut squash, apple, and onion, providing 25-30 grams per serving. The soup is high in fiber (5-6 grams), which helps with digestion and promotes fullness. The sugar content (10-12 grams) comes naturally from the squash and apple, making it a naturally sweet dish without added sugars.

In addition, this soup provides essential vitamins and minerals. It’s a good source of potassium (600-700 mg), which supports heart health, and calcium (50-70 mg), which is important for bone strength. It also offers a moderate amount of iron (1-2 mg), supporting healthy blood circulation.

Why You Should Try Roasted Butternut Squash Soup

Roasted Butternut Squash Soup is a comforting, flavorful, and healthy option that’s perfect for cooler months. The combination of sweet roasted squash, savory aromatics, and rich cream makes for a satisfying bowl of goodness that will warm you from the inside out. It’s a versatile dish that can be served as a starter, a main course, or even as part of a holiday spread.

The recipe is simple to prepare, requiring minimal hands-on time while delivering maximum flavor. Plus, it’s highly customizable — feel free to adjust the spice level, creaminess, and garnishes to suit your preferences. Whether you’re looking for a cozy weeknight meal or a dish to impress guests, Roasted Butternut Squash Soup is a must-try.

Conclusion

Roasted Butternut Squash Soup is the perfect fall and winter comfort food. The natural sweetness of the squash combined with the savory depth of onion, apple, garlic, and sage creates a delicious and rich soup. The addition of heavy cream gives it a velvety texture that makes each bite indulgent, while the optional cayenne pepper adds a subtle warmth. Whether you’re making it for a weeknight dinner or serving it at a special gathering, this soup is sure to be a crowd-pleaser. Enjoy it warm with your favorite garnishes for a satisfying and nourishing meal.

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