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Cozy Butternut Squash Soup Recipe Easy Homemade with Creamy Swirl and Toasted Seeds

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A warm and comforting butternut squash soup featuring roasted squash, a creamy swirl of sour or coconut cream, and crunchy toasted pumpkin seeds. Perfect for cozy fall and winter meals.

Ingredients

Scale
  • 1 medium butternut squash (about 2–3 pounds), peeled, seeded, and cubed
  • 2 tablespoons olive oil, divided
  • 1 large yellow onion, diced
  • 3 garlic cloves, minced
  • 1 medium carrot, peeled and chopped
  • 4 cups vegetable broth (low sodium recommended)
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • Salt and black pepper, to taste
  • 1/2 cup sour cream or coconut cream (for creamy swirl)
  • 1/4 cup pumpkin seeds (pepitas), toasted
  • Fresh thyme or parsley, chopped (optional, for garnish)

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Peel, seed, and cube the butternut squash into roughly 1-inch pieces. Peel and chop the carrot similarly. Toss both with 1 tablespoon olive oil, salt, and pepper.
  3. Spread the squash and carrot evenly on the baking sheet. Roast for 25-30 minutes, turning halfway through, until tender and lightly caramelized.
  4. While roasting, heat remaining 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add diced onion and cook for 5-7 minutes until translucent and slightly caramelized.
  5. Add minced garlic and cook for another minute, being careful not to burn it.
  6. Transfer roasted squash and carrots to the pot. Pour in vegetable broth, stir in cinnamon and nutmeg, and bring to a gentle boil.
  7. Reduce heat and simmer for 10 minutes to blend flavors.
  8. Use an immersion blender to puree the soup until smooth and creamy. Alternatively, blend in batches in a regular blender and return to pot. Add more broth or water if too thick.
  9. Season with salt and black pepper to taste.
  10. Toast pumpkin seeds in a dry skillet over medium heat for 3-5 minutes, stirring frequently until golden and fragrant.
  11. Ladle soup into bowls and swirl in sour cream or coconut cream.
  12. Garnish with toasted pumpkin seeds and fresh herbs if desired. Serve warm.

Notes

If soup thickens after chilling, stir in a splash of broth or warm water before reheating. Avoid burning garlic by adding it last and watching heat. Toast pumpkin seeds in a dry pan for better control. For a dairy-free version, use coconut cream instead of sour cream. Add a squeeze of fresh lemon juice before serving for brightness. Variations include adding a spicy kick with cayenne or smoked paprika, or stirring in fresh herbs like sage or rosemary.

Nutrition

Keywords: butternut squash soup, creamy soup, roasted squash, pumpkin seeds, fall recipe, dairy-free soup, gluten-free soup, cozy soup

Find it online: https://fizzlefork.com/cozy-butternut-squash-soup-recipe-easy-homemade-with-creamy-swirl-and-toasted-seeds/