USA
Butternut Squash Soup
A creamy, sweet, autumnal soup using homegrown squash, onions, garlic, and herbs.
~65 mintotal~240 kcalper serving~3g protein~19g carbs~17g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 5.
Ingredients
- 1 large butternut squash, peeled and cubed
- 1 onion, diced
- 2 garlic cloves, minced
- 1–2 tbsp olive oil
- 4 cups vegetable or chicken stock
- ½ cup cream or coconut milk (optional)
- 1 tsp thyme or sage
- Salt & pepper
- Optional: nutmeg, roasted pumpkin seeds, chili flakes, apple slices
Cooking Steps
Roast or sauté squash
Roast for deeper flavor or sauté for quicker soup.
Build base
Sauté onion and garlic until soft.
Add squash & stock
Simmer 15–20 minutes until tender.
Blend
Purée with immersion blender.
Add cream or herbs
Season with thyme, sage, salt, pepper.
Serve
Top with roasted pumpkin seeds or nutmeg.
Optional Enhancements
- Creamy: add cream or coconut milk
- Spiced: add nutmeg or curry powder
- Savory herb: use sage or rosemary
- Sweet: add roasted apple or maple syrup
Plant & Growing Tips
Butternut Squash
- Plant after frost in warm soil.
- Needs full sun and plenty of space for vines.
- Mulch to retain moisture.
- Water deeply once per week.
Onions
- Plant early spring; keep weed-free.
Garlic
- Plant in fall; harvest mid-summer.
Thyme & Sage
- Perennial herbs; drought-resistant.
- Sage prefers drier conditions.
Natural Pest Control
- Squash: row covers early protect from vine borers.
- Diatomaceous earth helps with slugs.
- Garlic spray repels many pests on squash leaves.
- Sage and thyme deter beetles and cabbage worms.
Harvest
Butternut
- Ready when skin is hard, color is deep tan, stems begin to dry.
- Cure in warm, dry place 10–14 days.
Storing & Freezing
Refrigerate 4–5 days. Freezes up to 3 months (without dairy).
