Butternut squash soup

Mild, velvety and a beautiful autumnal orange, butternut squash soup is a comforting, light dinner. Low in calories but rich in fibre and beta-carotene, it is easy to make and best enjoyed piping hot on chilly evenings. Butternut squash has the advantage of being easy to peel.

Preparation: 15 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 146 kcal · 3 g protein · 20 g carbohydrate · 4 g fat

Ingredients

• 1 butternut squash
• 1 onion
• 1 potato
• 1 tbsp olive oil
• nutmeg, salt, pepper

Method

1. Peel the butternut squash, onion and potato and cut into pieces.
2. Soften the onion in the oil, then add the squash and potato.
3. Cover with water or stock and cook for 20 to 25 minutes.
4. Blend until smooth, add a pinch of nutmeg and season with salt and pepper.

Nutritional benefits

Butternut squash is low in calories but rich in filling fibre and beta-carotene (provitamin A), an antioxidant with anti-inflammatory properties that is good for vision and immunity. Its glycaemic index stays moderate, especially in a soup with a little potato for creaminess. Very easy to digest and comforting, this soup is ideal in the evening if you are trying to lose weight: plenty of volume and flavour for few calories.

Variations and substitutions

• Creamier: a drizzle of coconut milk or a spoonful of soft cheese.
• Spiced: curry, ginger or cumin.
• Higher in protein: red lentils or a poached egg.
• With red kuri squash, which hardly needs peeling.

Storage and making ahead

This soup keeps for 4 days in the fridge and freezes perfectly in portions: ideal for batch cooking. Reheat gently in a saucepan, adding a little water if needed.

💡 Good to know

To save time, butternut squash is much easier to peel than pumpkin thanks to its elongated shape. A few toasted pumpkin seeds on top add crunch and healthy fats.

See also

Discover more weight-loss recipes · vegetarian recipes · vegan recipes · low-GI recipes · anti-inflammatory recipes · gluten-free recipes.

Ingredients in this recipe: butternut squash · onion · potato · olive oil · nutmeg.

You might also like these recipes: Homemade ratatouille · Pumpkin soup · Vegetable curry with coconut milk.