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Creamy butternut squash soup  recipe

Creamy butternut squash soup recipe

51 ratings

A great soup that will keep the whole family happy as the nights get cooler - roasted butternut squash, onions and garlic star in this warming soup. See method

  • Serves 8
  • 15 mins to prepare and 45 mins to cook
  • 195 calories / serving
  • Healthy
  • Vegetarian


  • 2 butternut squash, about 1½ kg, peeled and cubed
  • 4 tbsp olive oil
  • 15g butter
  • 2 onions, chopped
  • 1 garlic clove, sliced
  • 1½ litre hot vegetable stock
  • 150g sour cream
If you don't have any butternut squash, try sweet potato

Each serving contains

  • Energy

  • Fat

    12g 17%
  • Saturates

    4g 22%
  • Sugars

    11g 13%
  • Salt

    1.7g 29%

of the reference intake
Carbohydrate 20.2g Protein 3.3g Fibre 3.3g


  1. Preheat the oven to Gas Mark 6, 200°C, fan 180°C. Put the squash in a large roasting tin, toss together with 3 tbsp oil, season, then roast in the preheated oven, turning once during cooking, for 30-40 mins, until golden and soft.
  2. Meanwhile, heat the remaining 1 tbsp oil with the butter in a large saucepan. Add the onions and cook over a low heat for 10-15 mins until really soft. Add the garlic and cook for 2 mins more.
  3. Tip the cooked squash into the pan along with the stock and leave to bubble for a minute or two. Use a stick blender to carefully whizz the soup until smooth. Stir through 4 tbsp of sour cream, then ladle into mugs or bowls and swirl over the remaining sour cream to serve.

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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