You don’t have to load up butternut squash soup with whole milk and butter. Butternut squash can be made into a tempting, satisfying vegetarian soup with its wonderful sweet, nutty, pumpkin-like flavor.
Roasting butternut squash adds a great hint of caramelization. A butternut squash is light orange in color, almost peach-colored, and is narrow on top, wide on the bottom, butternut squash looks bell-shaped. Purchase smaller, more compact butternut squash if you can find them. The small squash tend to be sweeter and more tender than the larger butternut squash.
Butternut squash is a good source of fiber, vitamins and minerals and can satisfy that craving for something rich and creamy, while still being good for you.
A stick/immersion blender is very helpful when making this vegan butternut squash soup, but a traditional blender or food processor will get the job done.
Better for you butternut squash soup recipe:
- 2 small to medium butternut squash (about 2 pounds)
- 2 Tbsp. olive oil or coconut oil
- 1 medium sweet yellow or white onion, chopped
- 3 cups vegetable stock (or make your own vegetable stock)
- 3 cups fat-free skim milk, soy milk or almond milk
- 1 Tbsp. maple syrup
- 1 to 2 cups water, as needed
- pinch freshly ground nutmeg (if you don’t have it, ground nutmeg will work just fine)
- Kosher or sea salt and black pepper, to taste
How to roast a butternut squash:
- Preheat oven to 350*F. Spray a cookie sheet with non-stick cooking spray.
- Cut squash in half lengthwise and scoop out the seeds. Arrange the halves cut side down on prepared cookie sheet.
- Bake for about 40 minutes, until fork tender. Set aside to cool.
To make better for you butternut squash soup:
- Melt coconut oil or heat olive oil in large pot over medium heat. Add onions and sweat until they become translucent. Add vegetable broth and milk.
- Scoop the cooled squash flesh from the skin using a spoon, or peel the skin off with a paring knife, whichever is easier.
- Add the squash flesh to the vegetable broth and milk.Add the maple syrup and simmer on low heat for 10 minutes.
- Using a stick blender or a traditional blender, blend until smooth. Add water to thin to the consistency of heavy cream, then strain to remove any lumps. Return to heat.
- Add nutmeg, salt, and pepper. Simmer on low heat for 10 to 15 minutes. Serve hot.
- Yield: approximately 12 servings (2 cups each)