Step 1: Preheat the Oven
Preheat your oven to 200°C (180°C fan) or Gas Mark 6.
Line a large baking tray with baking parchment.
Step 2: Prepare the Vegetables
Peel the butternut squash, cut it in half lengthways and scoop out the seeds.
Cut the flesh into evenly sized cubes.
Peel and chop the carrots into similar-sized pieces.
Spread the squash, carrots and whole garlic cloves across the prepared baking tray.
Step 3: Season and Roast
Lightly coat the vegetables with low-calorie cooking spray, following the product instructions.
Sprinkle over the cumin, smoked paprika, dried thyme and a little black pepper.
Toss gently until evenly coated, then arrange the vegetables in a single layer.
Roast for 30–35 minutes, turning halfway through, until the squash is tender and lightly caramelised around the edges.
Step 4: Soften the Onion
While the vegetables roast, place a large non-stick saucepan over medium heat.
Lightly coat with cooking spray and add the chopped onion.
Cook for 5–7 minutes, stirring occasionally, until softened.
Add a splash of water if needed to prevent sticking.
Step 5: Combine the Ingredients
Transfer the roasted squash, carrots and garlic to the saucepan.
Pour in the vegetable stock and stir well.
Bring to a gentle simmer and cook for 5 minutes, allowing the flavours to combine.
Step 6: Blend Until Smooth
Remove the saucepan from the heat.
Carefully blend the soup using a hand blender until completely smooth.
If the soup is too thick, add a little extra hot water or vegetable stock until it reaches your preferred consistency.
Step 7: Taste and Serve
Taste the soup and adjust the seasoning with black pepper and a little salt if required.
Ladle into four bowls and garnish with freshly chopped parsley or coriander.
Serve warm.
Tips for the Best Butternut Squash Soup
Roast Until Lightly Golden
Allowing the edges of the squash to caramelise adds a lovely depth of flavour. Avoid burning the vegetables, as this can make the soup taste bitter.
Cut the Vegetables Evenly
Similar-sized pieces cook at roughly the same rate, helping everything become tender together.
Use a Good Vegetable Stock
A flavourful reduced-salt stock makes a big difference. Taste the soup before adding extra salt.
Blend Carefully
A hand blender is convenient for creating a smooth texture. If using a jug blender, follow the manufacturer’s guidance for blending hot liquids.
Adjust the Thickness
For a thicker soup, start with slightly less stock and add more after blending. For a thinner consistency, stir in a little hot water.
Delicious Variations
Spicy Butternut Squash Soup
Add ¼ teaspoon chilli flakes before roasting for a gentle kick of heat.
Butternut Squash and Red Pepper Soup
Add one deseeded red pepper to the roasting tray. It brings extra sweetness and a slightly smoky flavour.
Butternut Squash and Ginger Soup
Add 1 teaspoon freshly grated ginger to the saucepan with the softened onion for a warming twist.
Curried Butternut Squash Soup
Replace the cumin and smoked paprika with 1–2 teaspoons of mild curry powder for a gently spiced version.
Butternut Squash and Red Lentil Soup
Add 100g dried red lentils and approximately 300ml additional stock after roasting the vegetables. Simmer for 15–20 minutes, or until the lentils are tender, before blending.
This variation creates a thicker, more filling soup.
What to Serve with Butternut Squash Soup
This homemade soup works beautifully as a starter or a light meal.
Try serving it with:
- A slice of wholemeal toast
- A fresh green salad
- Lean grilled chicken
- A small wholemeal sandwich
- A sprinkle of fresh herbs and black pepper
For a more substantial lunch, pair it with a source of protein and a side of vegetables.
How to Store and Freeze
In the Fridge
Allow the soup to cool promptly and transfer it to airtight containers.
Refrigerate within two hours and keep for up to 3 days.
In the Freezer
Divide the cooled soup into freezer-safe containers.
Freeze for up to 3 months for best quality.
Leave a little room at the top of each container, as liquids expand when frozen.
Reheating
Defrost overnight in the fridge.
Reheat gently in a saucepan, stirring occasionally, until steaming hot throughout.
Add a splash of water if the soup has thickened.
Only reheat the portion you plan to eat.
Approximate Nutritional Information
Per serving, based on 4 portions:
| Nutrient | Approximate Amount |
|---|---|
| Calories | 145 kcal |
| Protein | 4g |
| Carbohydrates | 32g |
| Fat | 1g |
| Fibre | 6g |
Nutrition is estimated and will vary depending on the prepared weight of the vegetables, stock and cooking spray used.
Frequently Asked Questions
Do I need to peel butternut squash before making soup?
Peeling is recommended for this recipe because it helps produce a smoother finished texture.
Can I make butternut squash soup without cream?
Yes. Butternut squash becomes naturally creamy when cooked and blended, so there is no need to add cream.
Can I use frozen butternut squash?
Absolutely. Frozen squash works well. Roast it from frozen, allowing additional cooking time as needed until tender and lightly golden.
Why roast the squash instead of boiling it?
Roasting concentrates the natural sweetness of the squash and develops a deeper flavour through caramelisation.
Can I make this soup ahead of time?
Yes. This recipe is ideal for preparing in advance and storing in individual portions.
Is roasted butternut squash soup suitable for freezing?
Yes. It freezes well, although you may need to stir or briefly blend it after reheating to restore its smooth texture.
How can I make the soup thicker?
Use slightly less stock or simmer the blended soup uncovered for a few minutes.
Can I make this recipe vegan?
Yes. Use a vegetable stock that is labelled suitable for vegans and check that your cooking spray is vegan-friendly.
Final Thoughts
This roasted butternut squash soup is proof that simple ingredients can create something truly comforting.
With sweet roasted squash, tender carrots, fragrant garlic and warming spices, every spoonful is packed with homemade flavour.
It’s easy enough for a weekday lunch, delicious enough to serve to guests and practical for preparing ahead.
If you’re looking for a creamy, comforting vegetable soup without butter or double cream, this easy roasted butternut squash soup is a wonderful recipe to try.
