Easy Butternut Squash Soup
A smooth, naturally creamy butternut squash soup made with carrots, onion, garlic, sage, thyme, and nutmeg. This easy stovetop soup is dairy-free, vegetarian, and ready in about 50 minutes.
Ingredients
- 2 tablespoons extra-virgin olive oil (27g)
- 1 large yellow onion, diced (about 8 oz / 225g)
- 2 medium carrots, sliced (about 4 oz / 120g)
- 3 large garlic cloves, minced (about 9g)
- 2.5 pounds butternut squash, peeled, seeded, and cut into 1-inch cubes (40 oz / 1,134g)
- 1 teaspoon dried sage
- 1/2 teaspoon dried thyme
- 1/4 teaspoon ground nutmeg
- 3/4 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 3 cups low-sodium vegetable broth (24 fl oz / about 710mL)
- 1 cup water (8 fl oz / about 237mL)
- 1 tablespoon fresh lemon juice (15mL)
Instructions
- Heat the extra-virgin olive oil in a large Dutch oven or soup pot over medium heat. Add the diced onion and sliced carrots. Cook for 7 to 8 minutes, stirring occasionally, until the onion is translucent and the carrots are beginning to soften.
- Add the minced garlic, dried sage, dried thyme, ground nutmeg, fine sea salt, and black pepper. Stir for about 30 seconds until fragrant. Add the butternut squash cubes and stir to coat them with the seasoned vegetables.
- Pour in the low-sodium vegetable broth and water. Increase the heat and bring to a boil, then reduce the heat to medium-low. Partially cover and maintain a gentle simmer for about 22 minutes, until the squash is extremely tender, a fork slides through without resistance, and a cube easily collapses when pressed against the side of the pot.
- Remove the pot from the heat. Blend with an immersion blender until completely smooth and creamy. If using a countertop blender, work carefully in batches and allow steam to escape. Stir in the fresh lemon juice. Serve warm.
Notes
Cut the butternut squash into roughly 1-inch cubes so the pieces cook at a similar rate.
Do not blend until the squash is extremely tender. A fork should pass through the center without resistance and the cube should easily collapse when pressed.
For the smoothest texture, continue blending briefly after all visible vegetable pieces have disappeared.
If using a countertop blender with hot soup, work carefully in batches and allow steam to escape rather than completely sealing very hot liquid.
Store leftovers in covered containers in the refrigerator for 3 to 4 days. Freeze for up to 3 months for best quality. Reheat leftovers to 165°F (74°C).
Nutrition information is an estimate per serving based on 6 equal servings and standard ingredient composition. Actual values vary with ingredient brands, especially vegetable broth.