Safety first: Lower in added sugar, not sugar-free. Not medical or nutrition advice; check with your doctor about your own diet. Please read our editorial guidelines before you start.
Key takeaways
- Roast the cubes in one layer until the edges brown, 30 to 35 minutes. Browned squash gives the soup a sweet, deep flavor with no sugar added.
- Add 2 1/2 cups of the broth first and the last 1/2 cup a little at a time. Too much liquid is the usual reason squash soup tastes watery.
- No added sugar: 0 g a serving, against about 4.2 g a serving in a usual version that adds 2 Tbsp of sugar to 6 servings.
In this post4 sections
What we found, and what we are guessing
We read three butternut squash soups and an article on soup mistakes, and saw two more in search results. Two of the three roast the squash first, at 425 to 450°F for 45 minutes to an hour, and both add coconut milk and blend in the pot. They differ on the liquid (3 to 5 cups), the spice (curry, rosemary, oregano, or none) and the time. One boils the squash with 2 Tbsp of sugar instead. The complaints we found were watery soup from too much liquid and a bland soup from boiling the squash instead of roasting it, plus blender spatter. The reel soup uses mini squash, cinnamon and smoked paprika, which the pages we read do not, so the roasting time is our estimate. We could not read reader comments on these pages, so the fixes come from the authors' tips and a search summary. The two-part broth is our addition.
Watch the reel by @feelgoodfoodie on Instagram
Tested recipe
Roasted Mini Butternut Squash Soup with Coconut Milk
Mini butternut squash roasted until browned, simmered with onion and a little coconut milk, then blended smooth in the pot. A sheet pan and one pot, serves 4.
Ingredients
Roasted squash
- 3 lb mini butternut squash, about 4 small, weighed before peeling; peeled, seeded and cut into 3/4 inch cubes, about 8 cups
- 1 Tbsp olive oil, for the squash
- 1 tsp kosher salt, Diamond Crystal; use half as much table salt
- 1/2 tsp ground cinnamon
- 1/2 tsp smoked paprika
- 1/4 tsp black pepper
Soup
- 1 Tbsp olive oil, for the onion
- 1 medium yellow onion, diced
- 1 pinch kosher salt, for the onion
- 3 cups low-sodium vegetable or chicken broth, added in two parts: 2 1/2 cups, then the last 1/2 cup to thin
- 1/2 cup canned coconut milk, full fat, shaken well
- 2 Tbsp canned coconut milk, to swirl on top
To serve
- 2 Tbsp toasted pumpkin seeds, pepitas
Steps
Step pictures are AI illustrations, not our dish. Our photos are coming after we cook it.
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Heat the oven to 425°F with a rack in the middle and line a sheet pan with parchment. Toss the squash cubes with 1 Tbsp of the oil, 1 tsp salt, the cinnamon, smoked paprika and pepper. Spread them in one layer with a little space between the cubes; use two pans if they crowd, or they steam instead of brown.
AI illustration -
Roast 30 to 35 minutes, turning the cubes once halfway, until a fork slides in easily and the edges are browned.
AI illustration -
While the squash roasts, warm the remaining 1 Tbsp oil in a large pot over medium heat. Cook the onion with a pinch of salt 6 to 8 minutes, stirring, until soft and golden.
AI illustration -
Add the roasted squash, 2 1/2 cups of the broth and the 1/2 cup coconut milk to the pot. Bring to a simmer and cook 5 minutes.
AI illustration -
Take the pot off the heat. Blend with an immersion blender, keeping the blender head under the surface so the hot soup does not splash, until completely smooth. Stir in the last 1/2 cup of broth a little at a time until the soup is as thick as you like.
AI illustration -
Taste and add a pinch of salt if it needs it. Ladle into bowls, swirl in the 2 Tbsp coconut milk and top with the pumpkin seeds.
AI illustration
Notes
- Contains coconut (canned coconut milk).
- Hot soup can spatter when blending. Keep the immersion blender head under the surface. If you use a countertop blender, fill it no more than half, vent the lid, hold a towel over it and blend in batches.
- Peel mini squash with a Y-peeler; the skin is thin. Cut off the neck, halve the round end and scoop out the seeds with a spoon before you cube it.
- A thin or watery soup usually has too much liquid. That is why the last 1/2 cup of broth goes in a little at a time. If the soup is already thin, simmer it uncovered for a few minutes.
- No sugar is added to this recipe: 0 g of added sugar. Once Upon a Chef's easy butternut squash soup adds 2 Tbsp of sugar (about 25 g) to 6 servings, which is about 4.2 g of added sugar a serving. Worked by hand from the ingredient lists; no online calculator was used. The card total sugar (9 g a serving) is natural sugar from the squash, onion, broth and coconut milk.
- Every amount and time here is our estimate.
Swaps
- A teaspoon of lemon juice or cider vinegar stirred in at the end brightens a soup that tastes flat; untested.
- Use toasted sunflower seeds in place of the pumpkin seeds; untested.
- Use one medium butternut squash (about 2 1/2 lb peeled and cubed) in place of the minis; untested.
Storage and reheating
Storage: Cool, then refrigerate in a covered container within 2 hours of cooking. Leftovers keep 3 to 4 days. For longer, freeze in containers with 1 inch of space for 2 to 3 months for best quality (the USDA range for soups); we have not tested freezing, and coconut milk can separate, so blend or whisk the soup again after thawing. Thaw overnight in the fridge.
Reheating: Reheat in a pot over medium-low heat, stirring, with a splash of broth or water if it is thick, until steaming hot (165°F). Keep a lid on to limit spatter.
Nutrition (1 serving (about 1 3/4 cups, one quarter of the pot))
- Calories: 303 calories
- Carbs: 38 g
- Sugar: 9 g
- Fiber: 7 g
- Protein: 6 g
- Fat: 17 g
- Sodium: 431 mg
Estimates only, summed from standard USDA SR Legacy values per ingredient. Not medical or nutrition advice.
Where this recipe comes from
- Inspired by Butternut Squash Soup from Once Upon a Chef, which we used for the added-sugar comparison and the storage times, by Roasted Butternut Squash Soup from She Wears Many Hats, which we used for the roast-then-blend method and the vented-blender advice, and by Vegan Butternut Squash Soup from Cook With Manali, which we used for the oven temperature and the coconut milk.
- The idea came from this reel by @feelgoodfoodie.
How to serve it
Serve hot in bowls with the coconut swirl and pumpkin seeds. Crusty bread or a grilled cheese sandwich goes well, and a green salad makes it a full dinner.
Every recipe from Diane's reels in one printable book: the Healthy Recipes Cookbook.
Frequently asked questions
Why is my butternut squash soup watery or bland?
Too much liquid is the usual cause of a watery soup, and boiling the squash instead of roasting it is the usual cause of a bland one. Roast the cubes until the edges brown, add the last 1/2 cup of broth a little at a time, and if the soup is already thin, simmer it uncovered for a few minutes.
Can I use a regular butternut squash instead of minis?
Yes. Use about 2 1/2 lb of peeled, seeded, cubed squash, which is one medium squash, cut into 3/4 inch cubes. We have not tested it, so go by the fork test, not the clock.
How do I blend hot soup safely?
Use an immersion blender with the head under the surface. In a countertop blender, fill it no more than half, vent the lid, hold a towel over it and work in batches.
