Harvest Butternut Squash Soup Recipe

Prepare squash and aromatics

Peel the butternut squash, halve and remove seeds, then cut into 1-inch cubes until you have about 4 cups. Dice the onion, peel and slice the carrots, mince the garlic, and peel/core/dice the apple to yield 1 cup.

Sauté vegetables

In a large heavy-bottomed pot, heat 1 tablespoon olive oil and 2 tablespoons butter over medium heat until butter is melted and foamy. Add the diced onion and a pinch of salt; sauté 5–7 minutes until translucent and beginning to brown at the edges. Add the carrots and apple and cook 4 minutes more, stirring occasionally. Stir in the minced garlic and cook 30–45 seconds until fragrant (do not let garlic burn).

Add squash and liquid

Add the cubed butternut squash to the pot and stir to combine. Pour in 4 cups low-sodium vegetable broth, scraping any browned bits from the bottom of the pot. Increase heat to bring to a simmer, then reduce heat to maintain a gentle simmer.

Simmer until tender

Add thyme (or dried thyme), cover partially, and simmer for 20–25 minutes until the squash and carrots are very tender when pierced with a fork.

Blend soup until smooth

Remove the pot from heat. Use an immersion blender to purée the soup until smooth and silky. Alternatively, working in batches, transfer hot soup to a countertop blender (fill only halfway), cover with a kitchen towel, and blend until smooth; return to the pot.

Adjust seasoning and add warmth

With the soup warm on low heat, stir in 1 teaspoon ground cinnamon, 1 teaspoon ground nutmeg, 1 teaspoon salt, and 1 teaspoon freshly ground black pepper. Taste and adjust—add up to 1/2 teaspoon more salt if needed. Stir in 1 teaspoon apple cider vinegar to brighten the flavors.

Add creamy finish (optional)

If desired for a richer soup, stir in 1/2 cup low-fat coconut milk or light cream and heat gently for 2–3 minutes—do not boil. If you prefer lower fat, omit this step and use a dollop of Greek yogurt when serving.

Serve

Ladle soup into bowls. Garnish each bowl with about 1 tablespoon plain Greek yogurt or sour cream and sprinkle with 1/2 tablespoon toasted pumpkin seeds. Finish with a small crack of black pepper and a few thyme leaves, if desired.

Toast pumpkin seeds: In a small dry skillet over medium heat, add 2 tablespoons pumpkin seeds and toast, shaking the pan frequently, for 2–3 minutes until fragrant and lightly browned. Remove from heat and cool slightly before sprinkling on soup.