What’s not to love about butternut squash? It’s a little sweet, super filling, so versatile, and loaded with beta-carotene, which boosts eye health and promotes healthy looking skin (who doesn’t want that?!?). I make butternut squash in many different ways, but one of my favorite things to make with it is a silky, smooth pureed squash soup. This 5 Ingredient Butternut Squash Soup hits the spot on these “souper” (ha!) chilly days we’ve been having! And bonus, with just 5 simple ingredients, it comes together quickly with minimal effort.
Besides the squash, I add four other simple ingredients (besides a little oil, salt and pepper, which I consider “pantry” ingredients) ““ onion, cumin seeds, apple, and chicken broth (you can swap vegetable broth to make it vegan). Those five easy-to-find ingredients complement each other so well and make for a full-flavored soup that’s both savory and slightly sweet at the same time. Yum! Plus, pureeing butternut squash makes the soup thick and creamy without the need for added cream or thickeners.
This 5 Ingredient Butternut Squash Soup tastes great coupled with a salad for lunch, or as a side dish soup to go with your favorite roasted meat and veggies for dinner.
Like butternut squash as much as me? Try this Roasted Butternut Squash with Herbs and Goat Cheese or use it in place of the fresh pumpkin in this Moroccan Spiced Pumpkin-Lamb (or Pork) Stew.
P.S. If you don’t love cumin, this would taste fabulous using fennel seeds or caraway seeds instead of the cumin seeds.
How-To Photos for 5 Ingredient Butternut Squash Soup:
Toast cumin seeds in a dry heavy pot. This goes quickly so stay by the stove! You will really start to smell the cumin when it’s time to pull it off the heat.
Transfer the toasted seeds to a spice grinder (I use a clean coffee grinder dedicated to spices); cool the seeds.
Grind the seeds until finely crushed.
Add coconut oil and sliced red onion to the same pot.
Cook, covered, until onions are caramelized. Remove some of them for garnishing the soup.
Add cut up butternut squash, apple, and broth to the pot; bring to boiling. Simmer, covered, until squash and apple pieces are very tender.
Add the crushed cumin; cool soup slightly if required for your blender (some blenders are not capable of blending hot liquids, which would mean you need to let the soup cool first).
Blend the soup until it is really smooth. For soups, I prefer to use an immersion blender because I can blend it right in the pot!
Top each serving with some of the reserved onions, fresh pepper, and toasted pumpkin seeds if desired.
- 1 teaspoon cumin seeds*, fennel seeds, or caraway seeds
- 1 tablespoon refined coconut oil
- ½ medium red onion (use about 8 ounces), halved and thinly sliced
- 1 2-pound butternut squash
- 4 ½ cups reduced-sodium chicken broth or vegetable broth
- 1 cooking apple, cored and coarsely chopped
- ¼ teaspoon coarse salt
- Freshly ground black pepper
- Shelled pumpkin seeds (pepitas), lightly toasted (optional)
- In a 4- to 6-quart heavy pot, toast cumin seeds over medium-low heat for 30 to 60 seconds, shaking the pan occasionally so seeds toast evenly. Watch closely so seeds don’t burn. Transfer seeds to a spice grinder (or clean coffee grinder). Cool completely. Grind until finely crushed.
- In the same pot, melt coconut oil over medium-low heat. Add onion; cover. Cook for 9 to 12 minutes or until onion is tender and golden brown, stirring occasionally. Remove about half of the onions; set aside for garnishing the soup.
- Meanwhile, trim and peel squash. Cut squash in half to reveal the seeds; scoop out seeds and reserve for another use or discard. Cut squash into about 1-inch pieces. Add squash, broth, apple, and salt to pot with onion. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes or until squash and apple are tender. Stir in crushed cumin.
- Cool soup slightly. Use a blender or immersion blender to blend soup until completely smooth. Return soup to the pot. Heat through over medium-low heat. Season with additional coarse salt if desired.
- To serve, ladle soup into serving bowls. Top with reserved cooked onions, freshly ground pepper, and, if desired, pepitas.
- *If you can’t find cumin seeds, you can substitute 1 teaspoon ground cumin. Skip step 1 and add the ground cumin as directed in step 3.
- about 8 cups (8, 1-cup servings)
- 90 cals, 2 g pro, 18 g carb, 2 g fat, 0 mg cholesterol, 1.5 g sat fat, 3 g fiber, 399 mg sodium