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Roasted Butternut Squash Soup (from Soup to Snack)

Updated: Nov 29, 2022

Use a Roasted Whole Butternut Squash to make 3 healthy butternut squash recipes!

No waste and totally creamy, rich, and delicious!

For the roasted butternut squash carrot soup:

  • 1.5 - 2 lbs butternut squash, seeded and halved from the round shape body part of a whole squash

  • 10-12 oz. carrots, about 2 medium size

  • 4 oz. yellow onion, about 1 small-medium size

  • Coarse sea salt, ground black pepper, and olive oil,

  • 1-1.5 tbsp finely chopped ginger

  • 0.5 oz. clove garlic, about 2 large cloves, sliced

  • 14 oz. coconut milk cream, or only use the cream part of canned full fat coconut milk

  • ½ to 1 cup chicken or vegetable stock, optional for thinner texture

For the cinnamon roasted butternut squash cubes:

  • 1-1.25 lbs butternut squash, peeled and cut into 1-inch chunks from the neck part of a whole squash

  • Olive oil

  • Coarse sea salt to taste

  • Ground cinnamon powder to taste

For the roasted butternut squash seeds:

  • 1/4-1/2 cup fresh butternut squash seeds, taken from a whole butternut squash

  • ¼ tsp coarse sea salt, plus more to taste

  • 1-2 tsp olive oil

  • Nutritional yeast, sprinkle, as much as you like


For the soup:

  • Preheat oven to 400Cut the body part (the round shapof a whole butternut squash in half. Leave the skin on and scoop out the seeds. Roughly dice the carrots and slice the onion in half. You can choose to leave the onion skin on and peel it after roasting or peel the skin first before roasting.

  • In a large sheet pan lined with parchment, sprinkle salt and pepper over the inner cavity (orange flesof the squash and lightly drizzle with olive oil. Use your hands to rub the olive all over the cavity. Place them cut side down.

  • In a second large sheet pan lined with parchment, lightly sprinkle salt, pepper, and olive oil over carrots and onions.

  • Roast the squash for 40 minutes total over the lower rack. Roast the carrots and onion for 20 minutes total over the medium rack.

  • In the meantime, saute ginger and garlic with olive oil and a small pinch of salt until fragrant, about 2 minutes.

  • Once out of the oven and cool enough to touch, scoop out the butternut squash flesh and discard the skin. Add the squash to a high speed blender, along with the carrots, onion, ginger, garlic, and coconut cream. Use the soup function and blend until creamy smooth. Taste and season with more salt and pepper if you like. For thinner texture, add more stock and blend again.

For the cinnamon squash cubes:

  • Pre-heat oven to 400Line a large baking sheet pan with parchment paper. Drizzle with a good amount of olive oil, season with coarse sea salt to taste. Lightly sprinkle with cinnamon powder. Toss and coat well.

  • Distribute the squash in one layer and roast for 20-25 minutes, until they are tender, turning once with a metal spatula.

  • Serve at room temperature or chilled. Store extra in food glassware container in the fridge. Best finish in 2-3 days.

For the roasted butternut squash seeds:

  • Rinse the squash seeds clean and pad dry with a paper towel. Line a sheet pan with parchment and season the seeds with salt and toss with olive oil. Spread them in one single layer. For air fryer, roast at 350F for 15 minutes total. Remember to toss the basket at half-time point (roughly after 7 minutes).

  • For oven, roast at 325F (or 300F for convection ovefor about 18 minutes total. Fluff at half-time point. The seeds should be crunchy and golden brown but not burnt. Add 2 more minutes for even crunchier texture. Once out of the oven and while still hot, sprinkle with nutritional yeast and season with more salt if you like!

By Chihyu, I HeartUmami

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