Butternut Squash Soup
Roasted squash and garlic blend into a naturally sweet, velvety soup warmed with cinnamon and nutmeg.
Sodium note
No added salt; roasted squash and warm spices provide plenty of flavor.
Ingredients
- 1 large butternut squash (about 3 pounds), peeled and cubed
- 1 onion, quartered
- 4 cloves garlic, unpeeled
- 3 tablespoons olive oil, divided
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 4 cups no-salt-added vegetable broth
- 1 tablespoon pure maple syrup
- 1/4 teaspoon black pepper
- 1/4 cup toasted pumpkin seeds, for garnish
Method
- 1
Preheat oven to 400°F. Toss squash, onion, and garlic with 2 tablespoons olive oil on a sheet pan.
- 2
Roast 35 to 40 minutes, until squash is deeply golden and fork-tender.
- 3
Squeeze roasted garlic from its skins into a blender along with the squash, onion, cinnamon, and nutmeg.
- 4
Add broth and blend until completely smooth, working in batches if needed.
- 5
Pour into a pot, warm over medium heat, and stir in maple syrup, black pepper, and remaining olive oil.
- 6
Serve topped with toasted pumpkin seeds.
Nutrition (estimated, per serving)
- Calories
- 160
- Protein
- 3 g
- Carbs
- 24 g
- Fat
- 7 g
- Sodium
- 30 mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Pumpkin or acorn squash can replace butternut squash with similar roasting times.
- Coconut milk stirred in at the end adds richness if you want a creamier finish.
- Honey can replace maple syrup for the touch of sweetness.
Tips
- Roasting the squash instead of boiling it keeps the flavor concentrated rather than diluted.
- A small amount of maple syrup rounds out the squash's natural sweetness beautifully.
- Toasted pumpkin seeds add crunch and a savory contrast without any added salt.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
