Butternut Squash Tomato Soup
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! 😊
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
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!
- 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.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊
Nutrition
Serving: 1 cupCalories: 150kcalCarbohydrates: 21gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 2mgSodium: 520mgPotassium: 150mgFiber: 4g
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