Roasted Butternut Squash Pasta

The idea for this pasta floated into my brain one day: sweet roasted butternut squash tossed with pasta and a garlicky white sauce. After a few rounds of testing, I knew I had something incredible to share. This is my favorite fall and winter pasta yet…

Roasted Butternut Squash Pasta

The idea for this pasta floated into my brain one day: sweet roasted butternut squash tossed with pasta and a garlicky white sauce. After a few rounds of testing, I knew I had something incredible to share. This is my favorite fall and winter pasta yet!

Squash is halved and roasted until caramelized with the skin for ease. The sauce requires just 5 pantry staple ingredients. And when topped with (optional) shiitake bacon, the salty-sweet flavor combination takes it to the next level!

Roasted Butternut Squash Pasta from Minimalist Baker →

Roasted Vegetables

This post is sponsored by Kroger. If you follow me on Instagram and watch my stories, you know I roast vegetables just about every single week. They are my FAVORITE and I love having them in the fridge at all times to eat for easy lunches, dinners, and…

This post is sponsored by Kroger. If you follow me on Instagram and watch my stories, you know I roast vegetables just about every single week. They are my FAVORITE and I love having them in the fridge at all times to eat for easy lunches, dinners, and to jazz up meals. Every time I…

The post Roasted Vegetables appeared first on Two Peas & Their Pod.

Butternut Squash Mac and Cheese

This creamy, dreamy butternut squash mac and cheese is so tasty! It boasts less cheese and more fiber and vitamins than the standard. Welcome to our new favorite way to use butternut squash in a recipe. Butternut squash mac and cheese! Why add this mighty squash to your favorite pasta? Well, three reasons. The first is simply to have an excuse to use this fall ingredient in your kitchen! Butternut squash also lets you use less cheese and adds fiber to this traditionally starchy dish. But most of all…it’s just delicious. The squash gives the cheese sauce a sweet undertone and makes it extraordinarily creamy. Ready to get started? Ingredients in butternut squash mac and cheese First things first: this butternut squash mac and cheese has cheese in it. Yep, it’s designed as a way to use less cheese: not no cheese altogether. If you’re looking for a vegan mac and cheese, head to our Vegan Green Chili Mac we wrote for Washington Post! It’s incredibly tasty. But if you’re on board for the less cheese, more fiber version: let’s go! Here are the ingredients you’ll need: Butternut squash: Fresh is best: because it has the best flavor and texture! […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This creamy, dreamy butternut squash mac and cheese is so tasty! It boasts less cheese and more fiber and vitamins than the standard.

Butternut squash mac and cheese

Welcome to our new favorite way to use butternut squash in a recipe. Butternut squash mac and cheese! Why add this mighty squash to your favorite pasta? Well, three reasons. The first is simply to have an excuse to use this fall ingredient in your kitchen! Butternut squash also lets you use less cheese and adds fiber to this traditionally starchy dish. But most of all…it’s just delicious. The squash gives the cheese sauce a sweet undertone and makes it extraordinarily creamy. Ready to get started?

Ingredients in butternut squash mac and cheese

First things first: this butternut squash mac and cheese has cheese in it. Yep, it’s designed as a way to use less cheese: not no cheese altogether. If you’re looking for a vegan mac and cheese, head to our Vegan Green Chili Mac we wrote for Washington Post! It’s incredibly tasty. But if you’re on board for the less cheese, more fiber version: let’s go! Here are the ingredients you’ll need:

  • Butternut squash: Fresh is best: because it has the best flavor and texture!
  • Pasta: Any short shape works!
  • Olive oil
  • Vegetable broth
  • Spices: chili powder, nutmeg, salt and pepper
  • Milk
  • Cheese: there are a few different options: see below!
Butternut squash mac and cheese

3 advantages to making butternut squash mac and cheese!

What do you get when you add butternut squash to mac and cheese? So much goodness! Here are the particulars on this butternut squash mac and cheese:

  • Reduces the standard recipe by over 1000 calories! Compared to a standard homemade mac and cheese, this recipe removes half the cheese, all the butter and flour, and 1 cup of the milk. That’s a savings of over 1000 calories (or 125 calories per serving for 8 servings).
  • Adds fiber. 1 cup of butternut squash has 7 grams fiber (source), so each serving has about 12% of your daily need.
  • Adds Vitamin A, Vitamin Cm and other vitamins. 1 cup of butternut squash has 457% of your daily Vitamin A and 52% of your daily value of Vitamin C (source). You get half that in each serving of this butternut squash mac and cheese!

How to cut butternut squash: some tips!

Now, we know: cutting a butternut squash can be daunting. It is for us too! But over the years, we’ve developed some best practices that make it much less painful. Here are a few tips for how to cut the squash for this butternut squash mac and cheese:

  1. Watch the video: First, watch this quick video of How to Cut Butternut Squash.
  2. Use a serrated peeler: A serrated blade makes it easier to peel the tough skin than a normal vegetable peeler, which easily slips. Here’s the serrated vegetable peeler we use.
  3. Cut off the neck and chop it separately from the base: Don’t cut the entire squash together. Chop off the neck, then peel it and chop into squares! Do the same for the base. 
Roasted butternut squash

Can you substitute frozen butternut squash in mac and cheese?

Technically yes, but we don’t recommend it. You can use 4 cups frozen butternut squash in this recipe instead of fresh. However, fresh such better flavor that we don’t recommend frozen. Here’s what to know:

  • The flavor is much better with fresh. When it comes to fresh vs frozen squash: fresh is better every time. Frozen is not nearly as flavorful: but it does work in a pinch!
  • Make these changes with frozen if you must: Use only 1 1/2 cups veggie broth for simmering and simmer for 5 minutes until the squash is tender. Omit the milk. Add additional kosher salt to taste. But instead of frozen butternut squash, we recommend this…

Meal prep tip: peel and dice the squash in advance!

If you do want to speed up this recipe: don’t use frozen squash. Simply peel and dice the butternut squash in advance! You can place it in a sealed container and refrigerate until you make the recipe, 2 to 3 days. It makes the recipe so much easier!

What cheese to use

There are lots of options for the cheese in this butternut squash mac and cheese! Here are a few options, in order of our preference:

  • Smoked gouda. It’s unique, but it adds a smoky nuance to the flavor and makes it taste completely irresistible.
  • Sharp cheddar. This one is the classic mac and cheese choice. It’s always tasty and you can combine it with the two cheeses below.
  • Monterey jack (with cheddar): Monterey jack is a great choice to mix with cheddar: it adds just the right cozy comfort food vibe. Go half cheddar and half Monterey jack.
Butternut squash mac and cheese

Variation: make it gluten free!

Another plus for butternut squash mac and cheese: it’s easy to make gluten free. Many mac and cheese recipes use flour and butter to make a roux, a way to thicken a cheese sauce. It makes for a lusciously creamy sauce, but it does have flour. This recipe is simple to make gluten free with a simple swap of pasta. You can use:

  • Gluten free pasta made with gluten-free flour
  • Legume pasta made with lentil or chickpea flour. This type of pasta alternative is becoming easy to find at your local grocery.

Ways to serve with butternut squash mac and cheese

Make the pasta, make the sauce, and bam: you’ve got a delicious and healthy dinner idea! How to round out the meal? We’d suggest adding a quick and easy vegetable to add even more fiber and nutrients. Some serving suggestions for butternut squash mac and cheese:

Butternut squash mac and cheese

This butternut squash mac and cheese recipe is…

Vegetarian. For gluten-free, use gluten free pasta or legume pasta.

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Butternut squash mac and cheese

Butternut Squash Mac and Cheese


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 6 to 8 as a main, 10 to 12 as a side
  • Diet: Vegetarian

Description

This creamy, dreamy butternut squash mac and cheese is so tasty! It boasts less cheese and more fiber and vitamins than the standard.


Ingredients

  • 1 pound small pasta shells* (gluten free or legume pasta as desired)
  • 4 cups peeled and diced butternut squash** (about 1 medium squash: not frozen!)
  • 3 garlic cloves
  • 2 tablespoons olive oil or butter
  • 2 cups vegetable broth 
  • 1/2 teaspoon chili powder
  • 1/8 teaspoon ground nutmeg
  • 3/4 teaspoon kosher salt, plus more to taste
  • Freshly ground black pepper
  • 1/2 cup 2% milk
  • 2 cups (8 ounces) shredded smoked gouda cheese (or sharp cheddar cheese, or equal parts cheddar and Monterrey Jack)
  • Seasoned Italian breadcrumbs or plain breadcrumbs, optional

Instructions

  1. Prep the squash and garlic: Peel and dice the butternut squash. Mince the garlic.
  2. Cook the pasta: Start a pot of well salted water to a boil. Boil the pasta until it is just al dente. Start tasting a few minutes before the package recommends: you want it to be tender but still a little firm on the inside; usually around 7 to 8 minutes. Drain the pasta. (If it finishes before the sauce, add it back to the pot with a drizzle of olive oil so it doesn’t stick.)
  3. Make the sauce: In a large skillet, heat the olive oil over medium-low heat; add the garlic and sauté for 1 to 2 minutes, or just until the garlic is fragrant but not browned. Carefully add the squash and vegetable broth to the skillet and stir to fully combine. Add the chili powder, nutmeg, kosher salt, and several grinds of black pepper. Cover and bring it to a high simmer, bubbling constantly, then cook 20 minutes until the squash is tender. 
  4. Blend the sauce: Carefully add the squash and all liquid to a blender. Add the milk and blend until smooth. Pour the sauce back into the pot. Stir in the shredded cheese and stir with a spoon until it is melted (gently heat it over low heat if it doesn’t melt right away). Taste and add additional salt as desired.
  5. Serve: Pour the sauce onto the pasta. Taste and add a few more pinches salt as necessary. Serve immediately, sprinkled with breadcrumbs if desired.

Notes

*We like making half the pasta (8 ounces) and saving half the sauce for later to make with fresh pasta.

**Using frozen squash is not nearly as flavorful. To save prep time, peel and dice the squash in advance, and refrigerate it until making the recipe (up to 2 days).

  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American

Keywords: Butternut squash mac and cheese

More butternut squash recipes

Butternut squash is a winter squash with personality! It turns everything to gold. Here are a few more butternut squash recipes:

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Warm Winter Farro with Cranberry Cinnamon Vinaigrette.

This warm winter farro salad is so comforting and delish! Bowl meals like this are something I live for in the winter. They are so hearty and flavorful and you can make a big batch and eat it throughout the week. Sounds perfect right?!  Plus, you can always customize these to your preferences. Throw in […]

The post Warm Winter Farro with Cranberry Cinnamon Vinaigrette. appeared first on How Sweet Eats.

This warm winter farro salad is so comforting and delish!

winter farro salad with cranberry cinnamon vinaigrette

Bowl meals like this are something I live for in the winter.

roasted butternut squash

They are so hearty and flavorful and you can make a big batch and eat it throughout the week. Sounds perfect right?! 

Plus, you can always customize these to your preferences. Throw in what you love, sub something else that you may have in your pantry. It’s perfect! 

maple toasted pecans

I’m absolutely obsessed with the flavors and textures in this salad. We have the caramely roasted squash – a nice hint of sweet and savory. 

The pecans are crunchy, but also have a hint of maple. The farro is chewy. The goat cheese is creamy with a bit of tanginess. And the cranberries are chewy and sweet!

Let me tell you a little secret about the cranberries too: I kind of prefer dried cherries more. I mean, I definitely do! So you can toss in either of those and it will work.

winter farro salad with cranberry cinnamon vinaigrette

The dressing is a DREAM! 

This cranberry cinnamon vinaigrette is originally from my thanksgiving kale salad. I never thought I’d enjoy cinnamon in a vinaigrette, but the slight hint of spice is wonderful. The cranberry adds a bit of holiday flavor and it’s still a classic, briney vinaigrette that dresses the salad so nicely.

A dressing on a grain salad is so perfect, because it basically marinates everything. Instead of wilting a salad as it sits, it essentially marinates everything in the bowl so all flavors are enhanced. Awesome, right? 

winter farro salad with cranberry cinnamon vinaigrette

My favorite thing about this salad is that you can technically enjoy it warm or cold! Yes, the title says it’s a warm salad. And it is so lovely to serve warm – it’s nourishing and satisfying and tastes fantastic.

But if you find yourself with leftovers in the fridge, they are just as excellent right out of the container! If not, better.

winter farro salad with cranberry cinnamon vinaigrette

It’s one of those dishes that even gets better as it sits – the farro and squash and goat cheese all marinate in the dressing and everything just had a boatload of flavor. The ingredients hold their textures well in the fridge too. 

It’s one of the reasons that I love serving this for lunch! You can have it as a bowl, over greens, on top of a salad or even as a side dish – really the options are endless.

winter farro salad with cranberry cinnamon vinaigrette

This bowl has everything you want in a cozy, weeknight meal.

warm winter farro with butternut squash, goat cheese, cranberries and pecans

Warm Winter Farro Salad

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Warm Winter Farro Salad

This warm winter farro salad is hearty and nourishing. Butternut squash, goat cheese, cranberries and pecans make this irresistible.
Course Main Course, Salad
Cuisine American
Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings 4 people (or more, as a side dish)
Author How Sweet Eats

Ingredients

  • 2 cups cooked farro
  • 3 cups cubed butternut squash, cut into 1-inch cubes
  • 1 tablespoon olive oil
  • kosher salt and pepper
  • 1 cup whole pecans
  • 1 tablespoon maple syrup
  • 1 cup dried cranberries or tart cherries
  • 2 to 3 ounces goat cheese, crumbled
  • 3 tablespoons chopped fresh parsley

cranberry cinnamon vinaigrette

  • 3 tablespoons cranberry juice
  • 2 tablespoons red wine vinegar
  • 1 1/2 tablespoons honey
  • 1 teaspoon dijon mustard
  • 1 garlic clove minced
  • 1/4 to 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/3 cup olive oil

Instructions

  • Preheat the oven to 425 degrees F. Place the squash on a baking sheet and drizzle with the olive oil. Season with a big pinch of salt and pepper. I also like to do a sprinkle of garlic powder!
  • Roast the squash for 20 minutes, or until slightly caramelized and fork tender. While the squash is roasting, you can make the farro too! Cook it according to the package directions. You can also make the vinaigrette during this time too!
  • To toast the pecans, heat the pecans in a nonstick skillet over medium heat. Drizzle in the maple syrup. Cook for 2 to 3 minutes, stirring often, as the maple syrup sizzles. Spread the pecans on a sheet of parchment paper until ready to use. You can chop them or leave them whole - your choice.
  • Place the farro in a large bowl. Toss in the roasted butternut squash cubes, the dried cranberries, goat cheese and pecans. Drizzle on a few tablespoons of the vinaigrette and toss the salad well.
  • Taste the farro and season with a pinch of salt and pepper if needed. Drizzle in more of the vinaigrette if desired. Top with the fresh parsley. Serve immediately!
  • Leftovers of this stay great in the fridge for a few days in a sealed container.

cranberry cinnamon vinaigrette

  • Whisk together the vinegar, juice, honey, mustard, garlic, cinnamon, salt and pepper. Whisk in the olive oil until emulsified. This keeps great in the fridge for a few days!

warm winter farro with butternut squash, goat cheese, cranberries and pecans

Hugs. Head to instagram to see my make this meal step by step!

The post Warm Winter Farro with Cranberry Cinnamon Vinaigrette. appeared first on How Sweet Eats.

Butternut White Chicken Chili.

Oh how I am so in love with this butternut white chicken chili! It feels like it’s been forever since I shared an actual weeknight dinner recipe with you! I dedicated the last two weeks to having the most delicious, classic Thanksgiving ever, whether you’re cooking for yourself or a small group or doing the […]

The post Butternut White Chicken Chili. appeared first on How Sweet Eats.

Oh how I am so in love with this butternut white chicken chili!

butternut white chicken chili

It feels like it’s been forever since I shared an actual weeknight dinner recipe with you! I dedicated the last two weeks to having the most delicious, classic Thanksgiving ever, whether you’re cooking for yourself or a small group or doing the virtual partay, and I’m so glad you guys enjoyed it. But here’s the thing – we still need to eat REGULAR dinner too. 

I find that this time of year is when I struggle most with dinners. It works out best for us when I plan ahead and stick to our plan. That’s the key! 

P.S. head to instagram to watch me make this step-by-step on stories today!

cubed butternut squash

Obsession does not even begin to explain how much I adore this butternut white chicken chili. It’s creamy and hearty and comforting and has a slight hint of sweetness from the squash.

Oh and it comes together pretty quickly too! 

It’s perfect all around.

butternut and chicken in pot

I have a few different white chicken chili recipes in my arsenal. I have one in the Pretty Dish and another quinoa version here (you guys love that!) but this one may take the cake. It’s so satisfying. The flavor is spot on. It’s smoky and delicious. Absolute perfection when topped with a dollop of sour cream and chips! 

butternut white chicken chili

For the beans in this chili, I go with cannellini beans. They are probably my second fave (after pinto!) but here’s the beauty of this recipe – use what beans you have on hand. This is a great pantry recipe because you can use the beans you have and an actual butternut squash lasts forever. Black, pinto, even chickpeas would work. Whatever you love and have, to make this whole cooking dinner process easier.

butternut white chicken chili

I also tend to use a rotisserie chicken for this. It simplifies the process and takes minutes. You can shred or chop the chicken, whichever you prefer. And bonus points if you buy your butternut squash pre-cut. It’s such a great shortcut to take. 

butternut white chicken chili with cilantro and chives

Cumin and just a touch of smoked paprika add flavor to this chili. I like to thicken it with sour cream instead of heavy cream or milk. All you have to do is stir that in right before serving and you’re good to go! 

butternut white chicken chili with sour cream

This is such a super delicious way to make a crave-worthy seasonal chili! A big old hug in a bowl.

butternut white chicken chili

Butternut White Chicken Chili

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Butternut White Chicken Chili

This butternut white chicken chili is super comforting and delicious! Creamy, smoky white chicken chili with hearty butternut squash.
Course Soup
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 people
Author How Sweet Eats

Ingredients

  • 2 tablespoons olive oil
  • 1 sweet onion diced
  • 4 garlic cloves minced
  • kosher salt and pepper
  • 2 cups cubed butternut squash, (in 1/2 to 1 inch cubes)
  • 2 teaspoons ground cumin
  • ¼ teaspoon smoked paprika
  • pinch crushed red pepper flakes
  • 2 cups shredded chicken breasts
  • 2 14 ounce cans cannellini beans, drained and rinsed
  • 3 to 4 cups chicken stock
  • 1 cup sour cream
  • for topping: fresh cilantro chives, tortilla chips, sour cream

Instructions

  • Heat the olive oil in a large pot over medium heat. Stir in the onion and garlic with a big pinch of salt and pepper. Cook until the onion softens, about 5 minutes. Stir in the butternut squash. Add in the cumin, smoked paprika, pepper flakes and stir. Cook for 5 minutes.
  • Stir in the chicken. Add in the beans and 3 cups of the chicken stock. Bring the mixture to a boil, then reduce to a simmer and cover. Simmer for 10 to 15 minutes, or until the butternut squash is fork tender.
  • After 10 to 15 minutes, taste and season with more salt and pepper if needed. If you’d like the soup to have more liquid, stir in the additional cup of stock. Stir in the sour cream, stirring completely until it melts in.
  • Serve the chili immediately, topped with cilantro, chives and tortilla chips. You can add on some cheese if you wish!
  • Leftovers of this are delicious! You might need to add in a drop of stock or water when reheating.

butternut white chicken chili

Give me all the chips for dipping!

The post Butternut White Chicken Chili. appeared first on How Sweet Eats.

Brown Butter Ravioli with Butternut Squash

Brown Butter Ravioli with Butternut Squash, sage, and pecans is a simple, yet elegant fall dish. Perfect for special occasions or any night! When it comes to fall meals, this Brown Butter Ravioli with Butternut Squash is my very favorite. The flavors a…

Brown Butter Ravioli with Butternut Squash, sage, and pecans is a simple, yet elegant fall dish. Perfect for special occasions or any night! When it comes to fall meals, this Brown Butter Ravioli with Butternut Squash is my very favorite. The flavors are incredible! Nutty brown butter, roasted butternut squash, cheesy ravioli, crispy sage, crunchy…

The post Brown Butter Ravioli with Butternut Squash appeared first on Two Peas & Their Pod.

Roasted Butternut Squash Soup

With winter weather approaching, I wanted to perfect butternut squash soup that was not only easy to make but also incredibly delicious.
After a few trial runs, I reached the perfect intersection of minimal effort and maximum flavor. Let us show you h…

Roasted Butternut Squash Soup

With winter weather approaching, I wanted to perfect butternut squash soup that was not only easy to make but also incredibly delicious.

After a few trial runs, I reached the perfect intersection of minimal effort and maximum flavor. Let us show you how easy it is to make this seriously dreamy butternut squash soup that’s perfect for the holidays and beyond.

This 10-ingredient soup starts with roasting the squash, carrots, onion, and garlic to enhance their natural sweetness and maximize flavor.

Roasted Butternut Squash Soup from Minimalist Baker →

Vegan Wellington

Let’s talk main course meals for the holidays! Besides this awesome Vegan Mushroom Wellington, you can try our the best juicy Vegan Lentil Loaf or our Vegan Shepherd’s Pie with light veggie stew topped with mashed celeriac-potatoes or our P…

Let’s talk main course meals for the holidays! Besides this awesome Vegan Mushroom Wellington, you can try our the best juicy Vegan Lentil Loaf or our Vegan Shepherd’s Pie with light veggie stew topped with mashed celeriac-potatoes or our Portobello Vegan Pot Roast our Vegan Pot Pie with gluten-free vegan pie crust or crispy sliced...

Read More

The post Vegan Wellington appeared first on My Pure Plants.

Butternut Squash Enchiladas

Butternut Squash Enchiladas are filled with butternut squash, perfectly spiced black beans, cheese, and enchilada sauce. The perfect vegetarian meal for fall and they freeze well too! One of my favorite veggies to make during the fall is butternut squa…

Butternut Squash Enchiladas are filled with butternut squash, perfectly spiced black beans, cheese, and enchilada sauce. The perfect vegetarian meal for fall and they freeze well too! One of my favorite veggies to make during the fall is butternut squash. It has the most delicious, slightly-sweet flavor that makes any dish feel instantly comforting! I…

The post Butternut Squash Enchiladas appeared first on Two Peas & Their Pod.

Our Best Butternut Squash Soup

This classic vegan butternut squash soup recipe has just the right fall flavor! Creamy and cozy, serve it with crusty bread for an easy meal. When the air gets that certain chill, it’s like a flip switches. Suddenly the name of that pale orange, oblong squash is on everyone’s lips. It’s butternut squash season! Here’s a recipe that morphs this tough-to-cut squash into a silky orange puree. Meet our go-to Butternut Squash Soup recipe! To put a modern spin on the classic, it’s a plant based and vegan butternut squash soup. You’ll find the flavor is so lusciously creamy, it makes all your fall dreams come true. All about butternut squash The squash that everyone’s talking about is more than just a trendy craze. Butternut squash is a pear-shaped winter squash with pale orange skin. Its flavor is sweet and subtly nutty, almost like a mild sweet potato. Popular ways to eat it are in soup recipes, as a pasta sauce, or in risotto. Is butternut squash healthy? Here’s a little breakdown on the nutrition info of butternut squash: Butternut squash is a good source of fiber. It’s got 7 grams per 1 cup diced, or about 28% of your […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This classic vegan butternut squash soup recipe has just the right fall flavor! Creamy and cozy, serve it with crusty bread for an easy meal.

Vegan butternut squash soup

When the air gets that certain chill, it’s like a flip switches. Suddenly the name of that pale orange, oblong squash is on everyone’s lips. It’s butternut squash season! Here’s a recipe that morphs this tough-to-cut squash into a silky orange puree. Meet our go-to Butternut Squash Soup recipe! To put a modern spin on the classic, it’s a plant based and vegan butternut squash soup. You’ll find the flavor is so lusciously creamy, it makes all your fall dreams come true.

All about butternut squash

The squash that everyone’s talking about is more than just a trendy craze. Butternut squash is a pear-shaped winter squash with pale orange skin. Its flavor is sweet and subtly nutty, almost like a mild sweet potato. Popular ways to eat it are in soup recipes, as a pasta sauce, or in risotto. Is butternut squash healthy? Here’s a little breakdown on the nutrition info of butternut squash:

  • Butternut squash is a good source of fiber. It’s got 7 grams per 1 cup diced, or about 28% of your daily need (source). You’ll get that in one serving of this butternut squash soup, along with more from the other ingredients.
  • Butternut squash is also high in Vitamin A and Vitamin C. The same serving size also provides 457% of your daily Vitamin A and 52% of your daily Vitamin C. (Source)
  • Butternut squash is a low calorie food. 1 cup has 82 calories.
Butternut squash soup

Ingredients in this butternut squash soup recipe

Our go-to butternut squash recipe happens to be vegan and plant-based: which is fitting as a modern spin! Instead of rich and heavy butters and creams of the past, butternut squash soup of today can feature beautiful flavors that are fully made of plants. Here’s what we included in this vegan butternut squash soup recipe:

  • Yellow onion
  • Garlic
  • Fresh ginger: this is key to the nuanced fall flavor profile!
  • Carrot
  • Butternut squash
  • Olive oil
  • Vegetable broth
  • Cumin
  • Chickpeas: this trick adds protein to the vegan soup, making it more filling than most!
  • Coconut milk
How to Cut Butternut Squash

What’s the best way to cut butternut squash?

The longest lead time item in this soup? Cutting the butternut squash! This squash is notoriously difficult to peel and chop. We recommend using a fresh butternut squash in this recipe for best results (though you can use frozen in a pinch). Here are some tips for best way to cut butternut squash:

  • Slice off the neck first. Peeling and chopping the base and neck separately makes its oblong shape easier to handle.
  • Peel with a serrated peeler. It’s easier to peel tough-skinned vegetables with a squash peeler because the serrated edges grip the skin. (Here’s the serrated peeler we use.)
  • Slice into planks, then chop. Cut the base and neck into planks, then dice them. Here’s a video to show the process.

How to make butternut squash soup

This butternut squash soup recipe is easy to make, once you’ve gotten past the cutting part! Here are the basic steps to a butternut squash soup:

  • Prep the ingredients. Chop your onion, ginger, carrot and garlic. Specific instructions are in the recipe below!
  • Saute the onion. Cook until it’s translucent, about 5 to 7 minutes. Add the garlic and ginger and stir until it’s just fragrant.
  • Add the remaining ingredients and simmer. Simmer until the veggies are tender.
  • Blend! Add the chickpeas and coconut milk and blend until pureed. We used a large high speed blender, so the entire soup fit. If you have a standard blender, you’ll have to do it in batches.
Butternut squash soup

Chickpeas add body, protein and fiber to a vegan soup

A unique ingredient in this vegan butternut squash soup helps it stay filling by giving it a boost of protein and fiber: chickpeas! Don’t worry if you’re not a chickpea fan. You’ll puree them right into the body of the soup, so the flavor is barely perceptible and the texture is non-existent. You can omit the chickpeas if you like, but we love adding a boost of nutrients and keeping the soup as filling as possible.

What to serve with butternut squash soup

Once you’ve simmered and blended, let’s get to eating this tasty soup! There are lots of ways to serve a butternut squash soup recipe, but remember: you’ve got to add something to make it filling! Here are some options we love:

Vegan butternut squash soup

What else to do with butternut squash?

There are so many ways to use this tasty squash! Here are a few more ideas for fall:

This butternut squash soup recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

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Vegan butternut squash soup

Best Butternut Squash Soup Recipe


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4 to 6
  • Diet: Vegan

Description

This classic vegan butternut squash soup recipe has just the right fall flavor! Creamy and cozy, serve it with crusty bread for an easy meal.


Ingredients

  • 1 medium yellow onion
  • 3 garlic cloves
  • 1 tablespoon peeled and finely grated ginger
  • 1 cup peeled and chopped carrots (about 2 medium or 1 very large)
  • 1 medium butternut squash (4 cups chopped)*
  • 2 tablespoons olive oil
  • 1 quart vegetable broth
  • 1/2 teaspoon dried sage
  • 1 teaspoon kosher salt
  • 15-ounce can chickpeas
  • 1 cup full fat coconut milk, plus more to garnish
  • Optional garnishes: fresh chopped parsley, pepitas

Instructions

  1. Dice the onion. Mince the garlic. Peel and cut the ginger. Peel and chop the carrots. Peel and dice the butternut squash.
  2. In a medium stockpot or Dutch oven, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 5 to 7 minutes. Add the garlic and ginger and cook 1 minute until lightly browned and fragrant.
  3. Add the carrots, squash, vegetable broth, cumin, and kosher salt and bring to a boil. Lower to a simmer and cook until carrots and squash are tender, about 10 to 15 minutes.
  4. Add the chickpeas and coconut milk. Use a liquid measuring cup to carefully transfer the soup to a blender and blend until smooth (puree it in batches if it’s a standard size blender). Taste and add a little more salt if necessary. If desired, drizzle with a bit of coconut milk before serving. 

Notes

*To speed up prep, substitute frozen butternut squash. 

  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

Keywords: Butternut squash soup recipe, vegan butternut squash soup

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