Butternut Squash Soup

  • Makes: 4 servings
  • Total time: 1 hour, Cook time: 45 minutes Prep time: 15 minutes


  • 2 cups (16 ounces) of butternut squash, cubed
  • 3 cups of unsalted vegetable stock or broth
  • 1/2 cup (4 ounces) of white mushrooms, sliced
  • 1 tablespoon of extra-virgin olive oil
  • 1 small yellow onion, diced
  • 4 garlic cloves, minced
  • 1 tablespoon of sage, chopped
  • 2 sprigs of rosemary
  • 1/2 teaspoon kosher salt
  • Black pepper
  • 2 tablespoons of fresh parsley, diced
  • Optional: A few pine nuts, 1 chili, diced


  1. Heat a large pot over medium heat and add the olive oil to thinly coat the surface.
  2. Add the mushrooms, onions and sauté until translucent, approximately for 4 minutes.
  3. Add the butternut squash, sage, rosemary, half the parsley and salt, stir, then cover.
  4. Cook over medium low heat until squash is tender, approximately 25 minutes. Check every 10 minutes, and stir if needed.
  5. Remove the rosemary and mushrooms, and puree the ingredients in a blender or with hand blender until smooth. Add the puree back into the pot if removed.
  6. Gradually add the stock to the puree, a half-cup at a time and stir into the mixture. Cover and keep it warm over low heat. Add more water if you find the consistency too thick for your liking.
  7. Add the mushrooms to the pureed soup.
  8. Reheat the soup, taste and adjust seasonings if needed.
  9. Serve the soup with garnishes of your choice.

Approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories:  71 (including pine nuts) 60 without
  • Fat:  2.6 g
  • Carbohydrates: 9 g
  • Protein: 2.1 g