Homemade Butternut Squash Soup

butternut squash soup

Homemade Butternut Squash Soup

Butternut Squash Soup – This creamy squash soup has the perfect blend of spices and is sure to warm you up on a chilly day.

butternut squash soup

Butternut Squash Soup

This soup can be changed up to make it vegan, gluten free, dairy free and low carb. Butternut squash is a bit high in carbs but the good news is, butternut squash can fit into keto and low carb diets in certain instances. In part, it will depend on your personal carb restrictions, as well as what else is in your prepared dish.

And, low carb butternut squash soup is one of the easiest ways to enjoy butternut squash on a low carb diet. Basically, it’s manageable if you make the soup thin enough. You don’t get that thick texture of some other butternut squash soup recipes not aiming to be low carb, but you do get the delicious flavor of butternut squash.

INGREDIANTS USED IN THE BUTTERNUT SQUASH SOUP:

  • Butternut Squash. The foundation of a good squash soup recipe is definitely squash! Feel free to buy pre-cut squash to save time. Otherwise, this is how I usually cut and prepare mine.
  • Carrots. The flavor and color gets deeper and sweeter with the addition of some carrots. I love what they bring to the soup!
  • Onion. And for some aromatics, you’ll need an onion. Sweet onion or white onions work best for autumn squash soup.
  • Salt & Pepper. Really, these are to taste. Use your best judgement here based on how salty your broth is and your own preferences, but consider my measurement a guideline.
  • Balsamic Vinegar Here’s one of the magic secrets to the squash soup! It adds a balance to the savory and sweet flavors in this soup that really hits the spot!
  • Vegetable Broth. Then, you’ll use some good-quality vegetable broth to carry the flavors.
  • Coconut Milk (or Milk). One difference here is that we’ve used coconut milk instead of cream in our recipe. You can absolutely use milk or cream if those work with your dietary needs. (If you’re dairy-free and using coconut milk, just know it will NOT make your soup taste coconut-y.)

BOIL OR ROAST

butternut squash
butternut squash cut in half

I have boiled and roasted the squash to see if it make a difference and it does. By roasting the squash, it gives that earthy taste to the soup especially when you add seasonings to it while it bakes.

STEP BY STEP TO MAKE THE BUTTERNUT SQUASH SOUP

  1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper.
  2. Place the butternut squash halves open side up onto the baking sheet. Drizzle with a tablespoon of avocado oil. Sprinkle with a little salt and pepper. Flip over, face down.
  3. Roast the butternut squash in the oven for about 40-55 minutes, until a knife goes in easily.
  4. Boil the carrots till tender and drain the water
  5. When the squash is about 35 minutes into roasting, heat the remaining tablespoon of avocado oil in a large pot over medium heat. Add the minced garlic and onions, sauté till onions are tender
  6. Add the broth, vinegar and coconut milk (or milk or almond milk and heavy cream mixture if you want to make the soup creamier). Simmer for about 20 minutes, or until the squash is done.
  7. Scoop the squash out of the shells and add the carrots into the soup. Use an immersion blender to puree until smooth. If you don’t have an immersion blender, scoop the squash in a regular blender with the carrots and puree until smooth than add to the soup.

WAYS TO THICKEN BUTTERNUT SQUASH SOUP

There are three main methods for how to thicken low carb butternut squash soup:

1. USE MORE SQUASH AND LESS BROTH.

This is the most common, obvious method. Using more squash and less broth will make it higher in carbs but that’s up to you. If you are aiming for it to be low carb, it is not the best option, though.

2. ADD SOME CAULIFLOWER.

Is there anything cauliflower can’t do?! It’s surprisingly good at thickening soup.

For maximum flavor roast the cauliflower or for a quicker option just steam or even microwave it. Then, puree it before adding to the soup to thicken.

3. USE XANTHAN GUM, CORN STARCH OR GELATIN.

Xanthan gum and gelatin are both common low carb thickeners. With either one, whisk it with some broth first, before adding to the soup.

Be careful not to add too much, so that you don’t get a slimy texture, especially with the xanthan gum. To be safe, do 2 tablespoons at a time of gelatin or 1/2 teaspoon at a time of xanthan gum until you get the result you want.

Corn starch is not keto but if you don’t have any other option than use corn starch to thicken the soup. Don’t use too much, do 2 tablespoons and 1/4 cup of water before adding to the soup. Stir well till the soup thickens to your liking.

Homemade Butternut Squash Soup

Recipe by Lucy ChesnaCourse: SoupsCuisine: American
Servings

12

servings
Prep time

20

minutes
Cooking time

40

minutes
Total time

1

hour 

Butternut Squash Soup – This creamy squash soup has the perfect blend of spices and is sure to warm you up on a chilly day.

Ingredients

  • 3 Tbsp. Butter, ghee, vegan butter, or olive oil

  • 6–8 cups diced butternut squash (from 1 medium butternut squash—about 3 pounds before peeling/dicing)

  • 3 carrots, diced (about 1 cup)

  • 1 onion, diced (about 1 cup)

  • 1/2 tsp. Salt (more or less, to taste)

  • 3-4 tsp. balsamic vinegar

  • 3-4 cups vegetable broth

  • 1/2 cup coconut milk*** (option to make creamier)

Directions

  • Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper.
  • Place the butternut squash halves open side up onto the baking sheet. Drizzle with a tablespoon of avocado oil. Sprinkle with a little of seasoning. Flip over, face down.
  • Roast the butternut squash in the oven for about 40-55 minutes, until a knife goes in easily.
  • Boil the carrots till tender and drain the water
  • When the squash is about 35 minutes into roasting, heat the remaining tablespoon of avocado oil in a large pot over medium heat. Add the minced garlic and onions, sauté till onions are tender
  • Add the broth, vinegar and coconut milk (or milk or almond milk and heavy cream mixture. Simmer for about 20 minutes, or until the squash is done.
  • Scoop the squash out of the shells and add the carrots into the soup. Use an immersion blender to puree until smooth.

Notes

  • *** You can substitute with regular milk. almond milk, heavy cream or half and half if desired)

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