The Perfect Butternut Squash Soup Recipe

The Perfect Butternut Squash Soup ~ this fragrant, silky soup is the best I’ve found, and it’s so easy to make. Fall doesn’t officially begin until we’ve made a batch of this wonderful soup!

A bowl of colorful butternut squash soup

Butternut squash soup strikes the perfect balance

This soup avoids all the pitfalls that pureed vegetable soups occasionally fall into. It’s not bland, it has good strong flavor, but the flavors don’t overpower the squash either. The Indian inspired spices are evident, but they stay in the background. It’s got a hint of sweetness from the apple, but it’s not so sweet that it tastes like dessert. There’s no cream in it, so it’s neither heavy nor a billion calories. It’s lovely, really.

Butternut Squash Soup in a bowl with sour cream and pumpkin seeds

This is my sister’s butternut squash soup recipe

She serves huge vats of it at her annual neighborhood Halloween open house and gets rave reviews. I fiddled just a tiny bit with her recipe, because, well, that’s what sisters do. She uses celery and nutmeg, I left them out. I add in mustard seed and coriander seed. Nothing major. I’m sure you’ll make your own special tweaks as well. But as far as I’m concerned, I don’t ever need to look for another butternut squash soup recipe.

A bowl of butternut squash soup

Love winter squash?

4.70 from 10 votes

The Perfect Butternut Squash Soup

The Perfect Butternut Squash Soup ~ this fragrant, silky soup is the best I've found, and it's so easy to make.  Fall doesn't officially begin until we've made a batch of this wonderful soup!
Course Soup
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Yield 5 servings
Calories 103kcal
Author Sue Moran


  • 2 Tbsp butter, (use olive oil for paleo)
  • 1 Tbsp olive oil
  • 1 onion, peeled and chopped
  • 1 shallot, peeled and minced
  • 1 Granny Smith apple, peeled and coarsely chopped
  • 1 inch piece of fresh ginger, peeled and sliced
  • 1 tsp yellow mustard seed
  • 1 tsp coriander seed
  • 1 tsp curry powder
  • 1 medium butternut squash, peeled, seeded, and rough chopped
  • 26 oz box chicken stock
  • 2 bay leaves
  • salt and fresh pepper
  • juice of 1/2 lemon


  • Heat the butter and oil in a heavy bottomed soup pot. Sauté the onion, shallot, apple, and ginger for a couple of minutes.
  • Add in the spices, and continue to cook for a few more minutes, stirring so nothing burns.
  • Add the squash to the pot, give it all a good stir, and then the stock and bay leaves. Season with salt and pepper.
  • Simmer, covered, until the squash is completely tender.
  • Remove the bay leaves and puree the soup either with an immersion blender, a regular blender, or in a food processor (in batches)
  • Reheat the soup, add the lemon juice, and check the seasonings. If it seems too thick at this point, add more stock or water. Garnish with sour cream and toasted pepitas.
  • The soup will taste even better after a day in the fridge. I always make mine the day before.

Cook's notes

  • I think this would work well with any winter squash, try pumpkin, or kabocha.
  • If you'd like to enrich this soup with a little cream, stir it in at the end and heat through.


Calories: 103kcal | Carbohydrates: 9g | Protein: 1g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 12mg | Sodium: 43mg | Potassium: 88mg | Fiber: 2g | Sugar: 5g | Vitamin A: 160IU | Vitamin C: 4mg | Calcium: 10mg | Iron: 1mg
The nutritional information for recipes on this site is provided as a courtesy and although tries to provide accurate nutritional information, these figures are only estimates.

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    Leave a Reply

    Please rate this recipe!

  • Reply
    Monika Davis
    April 5, 2022 at 9:14 pm

    5 stars
    Omg! Yum! I recreated this recipe I first tasted on a date a few weeks ago. It was a high end restaurant. Delicious. I followed the recipe to the letter. I added the sour cream and pepitas for garnish. I wish I could upload the photo.

  • Reply
    September 15, 2021 at 5:42 pm

    Hi Sue
    Can I use frozen butternut chunks in this soup recipe?
    Thanks, Cindy

    • Reply
      Sue Moran
      September 15, 2021 at 5:44 pm

      Yes that will work fine Cindy.

  • Reply
    November 12, 2020 at 9:19 am

    5 stars
    I made this recipes as written, except for these small changes: I used hot curry powder because I was out of the sweet curry, I made my own chicken stock and I roasted my squash because I think it was easier and better tasting. Otherwise it’s exactly as written. I think it has an exquisite taste. Thank you for sharing your recipe.

    • Reply
      November 12, 2020 at 9:24 am

      Love your tweaks, yum!

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