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In my kitchen, when the weather turns cold, the oven turns on!  Roasting vegetables to make soup is a favorite of mine.   Roasting is an easy technique that enhances the flavor of vegetables by caramelizing the natural sugars, resulting in a deeper more intense flavor. Roasted Butternut Soup is great when topped with croutons, a splash of cream, or toasted nuts/seeds.  This soup is great with sandwiches, as a meal starter or a light snack.

Health benefits: butternut squash is rich in beta-carotene (the body converts beta-carotene into vitamin A, which benefits the immune system and eye health) and contains vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese.

How to choose: To pick a good butternut squash, look for a creamy, pear-shaped squash that feels heavy for its size. It should have thick skin.  Avoid butternut squash with soft spots.


  • 1 butternut (or other winter squash), halved lengthwise and seeds removed
  • 2 Tbsp Olive oil
  • 1/2 Onion, chopped
  • 3 Cloves garlic, minced
  • 4 Cups Vegetable stock (or chicken broth)
  • Salt and pepper, to taste
  • 1 Tbsp maple syrup, brown sugar or honey
  • 1/2 tsp. dried sage or thyme
Main Ingredient(s): Butternut Squash, Garlic, Onion

How to store Squash: Place your squash in a cool dark place, such as a pantry, for up to a month.  Do not refrigerate uncooked squash.  However, if you peel or prepare butternut squash, it should be refrigerated, and should last for 5 to 7 days.


  • Heat oven to 425°F. Coat halved squash with 1 tbsp olive oil. Cook cut side up on a baking sheet. Roast until tender, about 50 minutes to 1 hour.
  • In large pot, heat the remaining tablespoon of oil over medium-high heat. Sauté onions until soft, about 3-4 minutes, adding a pinch of salt as they cook. Stir in garlic, pepper and any additional seasoning, cook for 1 more minute.
  • When the squash is ready, scoop out insides and place in blender with stock in batches or mash in pot.
  • Add squash/stock puree to pot with cooked ingredients, add maple syrup and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer. Remove the pan from the heat. Can top with cream, toasted nuts, croutons, or grated cheese!
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VT Fresh is funded in part by the USDA’s Supplemental Nutrition Assistance Program (SNAP). USDA is an equal opportunity provider and employer. In Vermont, SNAP is called 3SquaresVT. It can help low income people buy foods for a better diet. To find out more, contact the Vermont Foodbank toll-free at 855-855-6181.

Published On: November 17, 2022