Creamy Butternut Squash Soup (20 Minutes)
Silky butternut squash soup from frozen squash: sweet onion, garlic, a swirl of cream and warm cinnamon. Cozy fall comfort, on the table in 20 minutes.
Method
- Melt the butter in a large pot over medium-high heat. Add the onion and cook, stirring, for 3 to 4 minutes until soft. Stir in the garlic and cook 30 seconds more.
- Add the frozen squash and the stock. Bring to a boil, then reduce the heat and simmer for 8 to 10 minutes, until the squash is completely tender.
- Blend with an immersion blender until silky smooth (or blend in batches in a countertop blender, leaving the lid cracked for the steam).
- Stir in the cream, cinnamon, salt, pepper and maple syrup if using. Simmer 1 to 2 minutes, taste and adjust the salt, then serve hot with a swirl of cream and pumpkin seeds.
Silky butternut squash soup from frozen squash: sweet onion, garlic, a swirl of cream and warm cinnamon. Cozy fall comfort, on the table in 20 minutes.
Nutrition per serving
- Calories
- 200 kcal
- Protein
- 3 g
- Carbs
- 22 g
- Fat
- 10 g
- Fibre
- 4 g
- Sugar
- 8 g
- Sodium
- 480 mg
Values are estimates based on USDA FoodData Central and vary with brands and portioning.
Chef notes
Frozen cubed squash is the whole trick here: no peeling, no chopping, and it cooks through in about 8 minutes. Do not thaw it first; it goes straight from bag to pot.
Substitutions
- Heavy cream — coconut milk or half-and-half
- Frozen butternut squash — 1 1/2 lb fresh butternut, peeled and cut into 1/2-inch cubes; add 5 minutes to the simmer
- Butter — olive oil
Serving suggestions
Serve with crusty bread or a grilled cheese for dunking. A swirl of cream and a sprinkle of toasted pumpkin seeds finish each bowl.
Storage
Refrigerate in an airtight container for up to 4 days. Freeze (before adding the cream) for up to 3 months.
Reheating
Reheat gently on the stove over medium-low heat, stirring, for 5 minutes. If the soup was frozen, stir in the cream after reheating.
Equipment
- Large pot or Dutch oven
- Immersion blender or countertop blender
- Wooden spoon
Variations
- Curried: add 1 teaspoon curry powder with the garlic for a warm-spiced version
- Vegan: use olive oil and coconut milk, and skip the cream
Why it works
Butternut squash is naturally sweet and starchy, so it blends into a thick, creamy soup with very little added fat. Simmering it in stock instead of water seasons every bite as it cooks.
Frequently asked questions
Can I use fresh butternut squash instead of frozen?
Yes. Use about 1 1/2 lb peeled and cut into 1/2-inch cubes, and simmer 5 minutes longer until completely tender.
How do I make the soup thicker?
Simmer it uncovered for a few more minutes to reduce, or blend in an extra handful of squash. Thin it with a splash of stock if it gets too thick.
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