Butternut Squash Soup Recipe

Name: Butternut Squash Soup Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 3 tablespoons unsalted butter or olive oil; 1 large yellow onion, diced (about 1 3/4 cups); 2 medium carrots, peeled and diced (about 1 cup); 4 cloves garlic, crushed and peeled; 1 large (about 3-pound) butternut squash, peeled, seeded, and cut into 1-inch chunks (about 8 cups); 1 (32-ounce) carton low-sodium vegetable or chicken broth (4 cups); 2 teaspoons finely chopped fresh sage, thyme, or rosemary leaves (from about 2 sprigs), plus more for garnish; 1/2 teaspoon smoked paprika; 1/2 teaspoon kosher salt, plus more as needed; Freshly ground black pepper; Heavy cream, crème fraiche, or coconut cream, for drizzling (optional)

4 steps

Prep:15minCook:30min

A warm, comforting butternut squash soup made with onions, carrots, garlic, fresh sage, and a hint of smoked paprika, perfect for a cozy meal.

Updated at: Wed, 24 Sep 2025 19:39:06 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories222.2 kcal (11%)

Total Fat8.8 g (13%)

Carbs37.7 g (15%)

Sugars11.1 g (12%)

Protein3.4 g (7%)

Sodium383.1 mg (19%)

Fiber6.6 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

3 tablespoonsunsalted butter

or olive oil

1yellow onion

large, diced

1 cupcarrots

medium, peeled and diced

4 clovesgarlic

crushed and peeled

3 poundbutternut squash

large, peeled, seeded, and cut into 1-inch chunks

1 x 32 ouncelow-sodium vegetable broth

carton, or chicken

2 teaspoonsfresh sage

finely chopped, thyme, or rosemary leaves, plus more for garnish

½ teaspoonsmoked paprika

½ teaspoonkosher salt

plus more as needed

freshly ground black pepper

Heavy cream

crème fraiche, or coconut cream, for drizzling, optional

Instructions

Step 1

Melt 3 tablespoons unsalted butter in a medium Dutch oven or heavy-bottomed pot over medium-high heat. Add 1 diced large yellow onion, 2 peeled and diced medium carrots, and 4 crushed garlic cloves. Cook, stirring occasionally, until softened and lightly browned in spots, about 8 minutes.

Step 2

Stir in 1 chopped butternut squash, 1 quart low-sodium vegetable broth, 2 teaspoons finely chopped fresh sage leaves, 1/2 teaspoon smoked paprika, and 1/2 teaspoon kosher salt. Bring to a boil.

Step 3

Reduce the heat to maintain a simmer. Partially cover and cook until the squash is tender and starting to fall apart, 20 to 30 minutes.

Step 4

Turn off the heat. Use an immersion blender and blend directly in the pot, or blend in batches in a stand blender until creamy and smooth. Taste and season with kosher salt and black pepper as needed. Serve drizzled with heavy cream and garnished with more finely chopped fresh sage leaves and black pepper if desired.