Two-Dollar Maple Butternut Squash Soup That Tastes Like the First Day of Fall
A creamy maple butternut squash soup with no cream at all, made from September squash for about two dollars a bowl. It freezes beautifully.
Ingredients
| butternut squash, peeled, seeded and cubed | 1 medium (about 1.5 kg) |
| yellow onion, roughly chopped | 1 |
| carrots, peeled and chopped | 2 |
| garlic, peeled and left whole | 3 cloves |
| olive oil | 30 ml |
| maple syrup | 30 ml |
| vegetable broth | 1 carton (900 ml) |
| water | 250 ml |
| salt | 3 g |
| black pepper | 0.5 g |
| nutmeg or cinnamon (optional) | a pinch |
Steps
- 1Heat the oven to 200°C and line a large baking sheet with parchment.
- 2Toss the squash, onion, carrots and garlic with the olive oil, salt and pepper, and spread in a single layer.
- 3Roast for 30 to 35 minutes, stirring once halfway, until the squash is fork-tender and browning at the edges.
- 4Drizzle the maple syrup over the vegetables for the last 5 minutes of roasting.
- 5Transfer everything to a large pot, add the broth and water, and bring to a simmer for 5 minutes.
- 6Blend until completely smooth, either with an immersion blender in the pot or in batches in a regular blender.
- 7Taste and adjust with salt, pepper and the optional pinch of nutmeg or cinnamon, and thin with extra water if you like it lighter.
- 8Serve hot. It keeps 4 days in the fridge or 3 months in the freezer.
Butternut squash and carrots are loaded with beta carotene, which your body turns into vitamin A to support your immune system right as cold and flu season warms up. The whole pot is high in fibre and potassium and low in saturated fat, which supports healthy blood pressure and cholesterol. And because it gets its creaminess from blended vegetables instead of cream, you get the comfort-food texture without the heaviness.
The first proper fall soup of the season, made from September harvest squash and a touch of real maple syrup. This butternut squash soup is creamy without any cream, and it costs about two dollars a bowl.
How to make it your own
This is the kind of soup where the oven does almost all of the work. Once the squash and onions start caramelizing, your kitchen smells like Thanksgiving is three days away, and those browned edges are exactly where the flavour lives, so do not pull the pan early. The maple goes on at the end of roasting rather than the beginning so it glazes instead of burns, and you honestly only need that 30 ml, since good squash in September is already sweet on its own. Blend it longer than feels necessary, a full minute or two, because that is the difference between a decent soup and a silky restaurant texture. If you want it richer, a splash of milk at the end works, and if you want it to feel like dinner, top it with roasted pumpkin seeds or a piece of grilled cheese on the side. If you like a heart-friendly dinner to pair with it later in the week, these 30-minute black bean and sweet potato tacos work a similar budget angle. It freezes beautifully, so consider doubling it while squash is at its cheapest.
Frequently asked questions
How many calories are in butternut squash soup
This butternut squash soup has roughly 160 calories per serving, based on six servings. The figure is approximate, since it depends on your exact squash size and whether you add toppings like grilled cheese or pumpkin seeds. Because it uses no cream, it stays lighter than most creamy soups of a similar texture.
Can you freeze butternut squash soup
Yes, and it freezes very well. Cool it completely, then store it in airtight containers for up to 3 months, or keep it in the fridge for up to 4 days. Reheat gently on the stovetop, adding a splash of water if it has thickened. Doubling the batch while squash is cheap is a smart move.
How do you make butternut squash soup creamy without cream
The creaminess comes entirely from blending the roasted vegetables until completely smooth. Roasting concentrates the natural sugars and softens the squash and carrots, and a long blend, a full minute or two, gives a silky texture. If you want it a little richer, a small splash of milk at the end works without turning it heavy.
Want help building meals like this into your week
If you are managing blood pressure, blood sugar or cholesterol and want help building more meals like this into your week, a registered dietitian can build a plan around your actual life. You can find dietitians and nutritionists near you and book a visit in minutes, or browse more seasonal recipes on the Medimap Health Hub.
This recipe and its nutrition notes are general information, not medical or dietary advice. Calorie and cost figures are approximate. If you have specific dietary needs, check with a doctor or registered dietitian.