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5 Ingredient Butternut Squash Soup

This silky, smooth 5 Ingredient Butternut Squash Soup is a perfect way to warm up on a chilly day. With just 5 ingredients and minimal effort, you’ll have the soup whipped together in no time.
Prep Time20 mins
Cook Time30 mins
Course: Soup
Keyword: Butternut Squash, Dairy Free, Gluten Free, Soup
Author: Laura Marzen, RD


  • 1 teaspoon cumin seeds*, fennel seeds, or caraway seeds
  • 1 tablespoon olive oil
  • 1/4 medium red onion, halved and thinly sliced (about 1/2 cup)
  • 1 2- pound butternut squash
  • 4 cups low-sodium chicken broth or vegetable broth
  • 1 red cooking apple, cored and coarsely chopped
  • ¼ teaspoon coarse salt
  • Freshly ground black pepper


  • 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, cook onion in hot oil over medium-low heat for 6 to 8 minutes or until lightly browned, stirring occasionally.
  • Meanwhile, trim and peel squash. Cut squash in half to reveal the seeds; scoop out seeds and roast for a garnish if desired**. 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 20 to 25 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 freshly ground pepper and roasted squash seeds (if using).


* 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. Or, if you prefer a different seasoning, 1 teaspoon of dried oregano or dried thyme would taste great in this too; if using one of these herbs, skip step 1 and add the herb in step 3.
** To roast squash seeds, soak seeds in warm water and separate seeds from any squash flesh that is sticking to the seeds. You don't have to remove all the flesh, but remove as much as possible. I've found the best way to do this is to soak the seeds in water and agitate the seeds with your fingers. The seeds will naturally rise to the top of the water and separate from the flesh. Scoop the seeds from the water into another bowl of warm water. Agitate the seeds with your fingers again and let them rise to the top of the water. Then scoop them out with your fingers. Do this as many times as it takes to remove as much of the squash flesh as you'd like.
To roast the seeds, pat seeds dry with paper towels. In a small shallow baking pan toss seeds with about 2 teaspoons olive oil and 1/4 teaspoon coarse salt. Bake, uncovered, in a 325°F for 8 to 10 minutes or until seeds are lightly browned, stirring once or twice. Cool seeds completely.
YIELD: 8 cups soup (8, 1-cup servings)