Roasted Butternut Squash Soup

butternut squash soup

a warm delicate bowl of smooth roasted butternut squash, high in fiber, carotenoids, vitamin A and other nutrients

Butternut squash provides ample amounts of dietary fiber which aids towards a healthy digestive system. In one cup it contains 7 grams of fiber, supporting the promotion of healthy gut-bacteria. Carotenoids and vitamin A found in this squash variety provide protection from certain cancers and eye diseases. Butternut squash is packed with vitamin A, loaded with nearly 350% of the recommended daily allowance (RDA) in only 1 cup. They also provide phytonutrient and antioxidant powers. The high levels of antioxidants provide anti-inflammatory effects, helping reduce the risk of inflammation-related issues like rheumatoid arthritis. Butternut squash is versatile enough to be used in soups, salads, and many other dishes. They are a great nutrient-dense food to continuously incorporate in your diet.

Roasted Butternut Squash Soup


1 large butternut squash (about 3 pounds), halved vertically and deseeded
1 tbsp olive oil, more for drizzle
½ cup red onion, diced
3 garlic cloves, crushed
8 fresh sage leaves
4 cups vegetable broth
1 tsp salt, more to taste
⅓ cup almond milk
Cracked black pepper to taste
Sunflower seeds to garnish


  1. Preheat oven to 425 degrees F and line a baking sheet with parchment paper. Place butternut squash on and drizzle with olive oil and salt and pepper to coat inside and outside of squash. Roast squash until tender, will be about 50 minutes.
  2. Add 1 tbsp olive oil to pan on medium-high heat. Add onion, sage, and garlic and season with salt and pepper. Cook and stir until onions are soft and tender. Remove from heat and set aside.
  3. When squash is done, remove from oven and set aside. Wait about 10 minutes until cook enough to handle.
  4. Using a large spoon scoop out the flesh of the squash and add to onions mixture. Add in broth, and 1 tsp of salt and pepper to taste. Allow to boil stirring occasionally and breaking up the large pieces of squash. Do this for about 15 minutes. Add almond milk, remove from heat.
  5. Using a blender, puree the soup in batches adding a little at a time. Season with salt and pepper to taste if desired. Add to serving bowl, garnish with toasted sunflower seeds. Enjoy!

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