This Butternut Squash Tomato Soup is creamy, delicious, and full of nutrition! Roasted vegetables including fresh tomatoes, butternut squash, red bell pepper, yellow onion, and garlic get blended with broth for a cozy soup that always has me going back for a second bowl! 😊
Quick Look: Butternut Squash Tomato Soup
- 🧁 Makes: 6 cups
- ⭐ Features: Fresh ✓ Healthy ✓ Easy ✓
- ⌛️ Prep Time: 20 minutes
- 🍪 Cook Time: 40 minutes
- 🕑 Total Time: 1 hour
- 👩🍳 Skill Level: Beginner
- 🏆 Why make THIS version? Since most of the time is spent roasting the vegetables, this is a hands-off recipe! All you have to do is chop and season the veggies, give them time in the oven, and blend. 😊
SUMMARIZE AND SAVE THIS POST ON
As a dietitian, I love making soups with roasted vegetables because the roasting process gives them a richer flavor than simmering them in a pot! I've always been a fan of both butternut squash soup and tomato soup, and combining the two makes for the perfect balance of sweet and savory.
Nutritionally, butternut squash packs in dietary fiber and vitamin, while tomatoes add vitamin C and a powerful antioxidant called lycopene that can protect cells from oxidative stress.
If you love cozy soups made with roasted vegetables, you'll also want to try my roasted red pepper and tomato soup with Gouda, which combines roasted peppers, tomatoes, carrots, and garlic for a flavorful, creamy soup. You may also enjoy my golden soup with sweet potatoes and carrots, or green goddess soup with broccoli and cauliflower.
Jump to:
Key Ingredient Notes and Substitutions
This Butternut Squash Tomato Soup is made with healthy ingredients. Below are some ingredient notes. Check the recipe card at the bottom of this post for measurements.
- Butternut Squash - butternut squash is one of the sweetest winter squash varieties and great for soup. I usually peel and cut it myself, but if you want to save some time you can use pre-cut butternut squash. Butternut squash adds natural sweetness and a velvety texture to blended soups. For another cozy seasonal option, try my creamy roasted butternut squash soup with ginger and carrots, which pairs roasted squash with fresh ginger, apples, and thyme.
- Tomatoes - you can use any variety of tomatoes, but my first choice is Roma tomatoes because they are meatier with fewer seeds.
- Red Bell Pepper - I love adding a red bell pepper for even more flavor. Red bell peppers are nutrition powerhouses. They provide vitamin C, potassium, and antioxidants. If you're looking for another veggie-packed soup with similar ingredients, try this red lentil vegetable soup with carrots and bell peppers.
- Yellow Onion - aromatic yellow onion complements the sweetness of the butternut squash. It also provides an anti-inflammatory antioxidant called quercetin. Red onion works as a substitute.
- Garlic - for this recipe, you'll roast the whole garlic bulb with the veggies on the sheet pan and then squeeze the slightly brown, roasted garlic cloves into the blender.
- Extra Virgin Olive Oil - coating the vegetables with a drizzle of olive oil helps them caramelize in the oven. It also adds oleic acid, a monounsaturated fat that is good for overall health including brain health, hormone health, and heart health.
- Fresh Thyme - fresh thyme adds fall flavor. You can add sage leaves or rosemary too if you'd like. If you want to use dried herbs, use 1 teaspoon of dried thyme.
- Seasonings - including smoked paprika, red pepper flakes, kosher salt, and black pepper.
- Low Sodium Chicken Broth - I use a low-sodium chicken broth or vegetable broth to better control the saltiness. You can use regular chicken broth, bone broth, or vegetable stock instead if you want.
- Heavy Cream or Milk (optional) - adding some 2% or whole milk or half & half helps make the soup creamy. If you want to use a plant-based milk, almond milk, coconut milk, or cashew cream work great here.
- Lemon Juice (optional) - adding a squeeze of lemon juice is one of the easiest ways to enhance the flavors of the soup.
Recipe Variations
The best part about this recipe is that you can customize it to your taste. Below are some ideas.
- Heartier - if you want to make this soup heartier, add diced sweet potato. Try this sweet potato carrot soup if you like the idea of a sweet potato soup.
- Added Fiber - if you're looking for an extra creamy texture for this butternut squash tomato soup and want to add fiber, add a can of white beans like cannellini beans or butter beans when you blend it. For another soup with white beans, try my cauliflower white bean soup.
- More Protein - add cottage cheese or Greek yogurt when you blend the vegetables and broth to add more protein. Topping each bowl with some parmesan cheese or feta cheese adds protein, too.
- Sweeter - the squash adds a hint of sweetness. But if you want to sweeten it more, add apple to the baking sheet with the vegetables. If you like the combination of butternut squash and apple, try my butternut squash apple carrot soup.
How to Make Butternut Squash Tomato Soup
Below are the instructions for how to make this recipe with photos I hope are helpful!
- Step 1: Preheat oven to 400℉ (200°C). Line a baking sheet or sheet pan with parchment paper and spray with cooking spray. Peel the butternut squash, cut it in half lengthwise, and scoop out the squash seeds. Then dice the squash flesh into 1-2 inch sized pieces. Roughly chop the tomatoes, red peppers, and onion. Strip the thyme leaves from the stem. Slice about ¼ inch off the top of the garlic bulb to expose the cloves.
- Step 2: Place the butternut squash, tomatoes, red pepper, onion, and bulb of garlic on the prepared baking sheet. Coat everything in the olive oil, fresh thyme, smoked paprika, red pepper flakes, kosher salt, and black pepper. Make sure the garlic bulb and tomatoes are cut side up and that the garlic bulb is coated in the olive oil. Bake in the preheated oven for 30-40 minutes. Oven times will vary. The squash is done when it's easily pierced with a fork and starting to turn golden brown at the edges. You also want charred edges on the bell pepper.
- Step 3: When the vegetables are done roasting, remove them from the oven and let them cool about 10 minutes. Add everything from the sheet pan to a high speed blender. When adding the garlic cloves, gently squeeze them out of their skins, being careful not to get the skins in the blender. Add 2 cups of the vegetable broth, the milk, and a squeeze of lemon (optional). Blend everything until smooth, using a spatula to push down the sides as needed. If it's too thick, add 1 more cup of broth.
- Step 4: To heat the soup, pour it into a large stockpot and heat on medium heat until it starts to bubble. Then lower to medium-low or low heat for another minute or two. Give it a taste and add more salt as needed. I top it with pumpkin seeds and a spoonful or two of Greek yogurt.
Hint: if you don't have a high-speed blender, you can add the soup ingredients including the roasted vegetables, broth, and milk to a large pot and use an immersion blender to blend it.
Mallory's Dietitian Tip!
Soups are such an easy way to add tons of nutrition to your week. I suggest picking a different soup each week and making it a ritual to prep soup on Sunday or Monday during the fall and winter months. It's a cozy routine that will also help you stay on track with getting in plenty of nutrition throughout the busy week.
If you have extra butternut squash after making this soup, use it in my healthy butternut squash dinner with turkey and white beans, a one-pan meal with kale that's perfect for a cozy fall dinner!
Expert Tips
- Cut the squash into smaller pieces than the other vegetables since they take longest to cook.
- Time-saving tip: If you want to save some time, feel free to use pre-cut butternut squash.
- Cut the tomatoes in half or into fourths and make sure they're cut side up. This helps make sure their juices don't release and steam the rest of the vegetables. You want them to get roasted and caramelized, not steamed!
- Make sure all the vegetables are in a single layer on the sheet pan. You may need to use two baking sheets depending on how large your sheets are!
- Vent the lid of your blender if your veggies are still steaming hot when you blend them.
- Make sure to get all of the juices from the roasted veggies in the soup. There's lots of flavor in the juices left in the pan!
- Give it a taste and add more salt as needed at the end since broths can vary in seasoning.
- If you prefer a thicker soup, you can use a bit less broth. Add more broth if you want a thinner soup.
- This soup gets even better as it sits for a day or two so it's perfect for meal prep!
Butternut Squash and Tomato Soup FAQs
- Refrigerator - store cooled leftover soup in an airtight container in the fridge for up to 3-4 days.
- Freezer - let the soup cool to room temperature and store leftovers in freezer-safe containers or freezer-safe bags in the freezer for up to 3 months. Thaw in the refrigerator overnight.
- Reheat on the stovetop, on low heat in a slow cooker, or in the microwave.
Yes, this is a gluten-free recipe. Make sure the broth you use doesn't contain gluten.
Serve this soup in a big bowl with a dollop of Greek yogurt, homemade sourdough croutons or crispy Mediterranean roasted chickpeas for extra plant protein. This soup pairs perfectly with crusty bread, a hot sandwich, or a simple super greens salad with lemon dressing.
More Roasted Vegetable Soups
Looking for other dietitian recipes like this? Try these:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Butternut Squash Tomato Soup
Equipment
- 1 large sheet pan (I use a half sheet pan sized)
Ingredients
- 4 cups butternut squash, diced
- 4 roma tomatoes
- 1 red bell pepper
- ½ large yellow onion (or 1 small)
- 1 bulb garlic
- 2 tablespoon extra-virgin olive oil
- 1 tablespoon fresh thyme (or 1 teaspoon dried)
- 1½ teaspoon smoked paprika
- ¼ teaspoon red pepper flakes
- ¼ teaspoon black pepper
- 1 teaspoon kosher salt (more to taste)
- 2-3 cups low sodium chicken broth
- ½ cup milk (I suggest whole milk or coconut milk)
- squeeze lemon (optional)
Instructions
- Preheat oven to 400℉ (200°C). Line a baking sheet or sheet pan with parchment paper and spray with cooking spray. Peel the butternut squash, cut it in half lengthwise, and scoop out the squash seeds. Then dice the squash flesh into 1-2 inch sized pieces. Roughly chop the tomatoes, red peppers, and onion. Strip the thyme leaves from the stem. Slice about ¼ inch off the top of the garlic bulb to expose the cloves.
- Place the butternut squash, tomatoes, red pepper, onion, and bulb of garlic on the prepared baking sheet. Coat everything in the olive oil, fresh thyme, smoked paprika, red pepper flakes, kosher salt, and black pepper. Make sure the garlic bulb and tomatoes are cut side up and that the garlic bulb is coated in the olive oil. Bake in the preheated oven for 30-40 minutes. Oven times will vary. The squash is done when it's easily pierced with a fork and starting to turn golden brown at the edges. You also want charred edges on the bell pepper.
- When the vegetables are done roasting, remove them from the oven and let them cool about 10 minutes. Add everything from the sheet pan to a high speed blender. When adding the garlic cloves, gently squeeze them out of their skins, being careful not to get the skins in the blender. Add 2 cups of the vegetable broth, the milk, and a squeeze of lemon (optional). Blend everything until smooth, using a spatula to push down the sides as needed. If it's too thick, add 1 more cup of broth.
- To heat the soup, pour it into a large stockpot and heat on medium heat until it starts to bubble. Then lower to medium-low or low heat for another minute or two. Give it a taste and add more salt as needed. I top it with pumpkin seeds and a spoonful or two of Greek yogurt.
- Hint: if you don't have a high-speed blender, you can add the soup ingredients including the roasted vegetables, broth, and milk to a large pot and use an immersion blender to blend it.
Notes
- Cut the squash into smaller pieces than the other vegetables since they take longest to cook.
- Time-saving tip: If you want to save some time, feel free to use pre-cut butternut squash.
- Cut the tomatoes in half or into fourths and make sure they're cut side up. This helps make sure their juices don't release and steam the rest of the vegetables. You want them to get roasted and caramelized, not steamed!
- Make sure all the vegetables are in a single layer on the sheet pan. You may need to use two baking sheets depending on how large your sheets are!
- Vent the lid of your blender if your veggies are still steaming hot when you blend them.
- Make sure to get all of the juices from the roasted veggies in the soup. There's lots of flavor in the juices left in the pan!
- Give it a taste and add more salt as needed at the end since broths can vary in seasoning.
- If you prefer a thicker soup, you can use a bit less broth. Add more broth if you want a thinner soup.
- This soup gets even better as it sits for a day or two so it's perfect for meal prep!
- Refrigerator Storage - store cooled leftover soup in an airtight container in the fridge for up to 3-4 days.
- Freezer Storage- let the soup cool to room temperature and store leftovers in freezer-safe containers or freezer-safe bags in the freezer for up to 3 months. Thaw in the refrigerator overnight.
- Reheat on the stovetop, on low heat in a slow cooker, or in the microwave.
Comments
No Comments