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Close up of creamy butternut squash soup in a blue bowl topped with pumpkin seeds, herbs, and a swirl of cream on a wooden board.
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Butternut Squash Soup

Creamy butternut squash soup made without heavy cream. Simple ingredients, blended silky smooth, with an optional cannellini bean add in for extra creaminess and satisfaction.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Soup
Cuisine: American
Keyword: Broccoli Soup, butternut squash
Servings: 6 1.5 cup servings
Author: Dr. Christina

Ingredients

  • 4 tbsp extra virgin olive oil, divided
  • 1 butternut squash, about 3 pounds, peeled, seeded, and cubed, then roasted
  • 1 large yellow onion, chopped
  • 3 cloves garlic, chopped
  • 1 tbsp fresh ginger, grated, (optional, but so good)
  • 4 cups vegetable broth
  • 1 tsp salt, add more to taste
  • Black pepper, to taste
  • 1 tsp dried sage , (or 1 tablespoon fresh chopped sage)
  • 1 tbsp dried thyme , (or 1 tablespoon fresh thyme leaves)
  • 1 can cannellini beans, drained and rinsed, Optional creamy upgrade
  • For serving: chopped parsley, toasted pumpkin seeds, or a squeeze of lemon

Instructions

  • On a baking sheet drizzle the butternut squash cubes with 2 tbsp. olive oil then roast at 400°F for about 30 to 35 minutes.
  • Heat the olive oil in a large pot over medium heat.
  • Add the onion and salt. Cook 5 to 8 minutes, stirring occasionally, until the onion is soft and translucent.
  • Add the garlic and ginger. Cook 30 to 60 seconds, just until fragrant.
  • Add the cubed butternut squash, sage, thyme, and a few grinds of black pepper. Stir to coat.
  • Pour in the broth. Bring to a gentle boil, then reduce to a simmer. Cover and cook 20 to 25 minutes, until the squash is very tender.
  • If using, add the cannellini beans and simmer 2 minutes.
  • Blend until smooth using an immersion blender, or carefully blend in batches. If the soup is too thick, add broth a splash at a time until it reaches your ideal texture.
  • Taste and adjust salt and pepper. Serve warm with parsley, pumpkin seeds, or a squeeze of lemon.

NOTES

  • Sauté onion and garlic first so the flavor tastes deep, not flat.
  • Simmer the squash until it’s very soft. This is what gives you that velvety texture.
  • Blend until completely smooth, then adjust thickness with broth.
  • Taste at the end and salt last. This keeps the flavor balanced without oversalting.
  • About the beans: They do not make the soup taste “bean-y.” They make it thicker, creamier, and more satisfying. If you’re trying to eat in a way that actually keeps you full, this is an easy win.

Nutrition

Serving: 1.5cup | Calories: 150kcal | Carbohydrates: 17g | Protein: 1g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 1020mg | Potassium: 446mg | Fiber: 3g | Sugar: 4g | Vitamin A: 13648IU | Vitamin C: 27mg | Calcium: 73mg | Iron: 2mg
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