Roasted Butternut Squash Soup with Sage and Pumpkin Seeds

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Source: Serious Eats — J. Kenji López-Alt, Quick and Easy Stovetop Butternut Squash Soup.

Butternut squash · International

A quick and easy stovetop butternut squash soup recipe for 8 servings, written from a single tested source, with times and temperatures kept as the source set them.

Prep5 min
Cook35 min
Total40 min
DifficultyEasy
Per serving127 kcal
Free
Servings8Recipe makes 8
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Allergens (EU 14)
GlutenCrustaceansEggsFishPeanutsSoybeansMilkTree nutsCeleryMustardSesameSulphitesLupinMolluscs

Always check the labels of the products you use.

Method

  1. 1

    Bake. Heat butter in a big saucepan or Dutch oven over a medium-high flame till melted. Keep cooking, swirling pan constantly, till butter solids are gently browned and butter smells nutty, around 1 minute longer. Promptly tip in onion, celery, carrot, plus whole thyme sprigs (if using), reduce heat to mid-sized, add salt and pepper till it tastes right, and cook, mixing now and then, till vegetables are softened but not browned, around 5 minutes. Tip in stock, squash, plus bay leaves. Increase heat to high plus bring to the boil. Reduce to a bare simmer and cook till squash is completely tender, around 20 minutes. Discard bay leaves and thyme stems using tongs. Add heavy cream. Blend soup till completely smooth using an stick blender or working a batch after another in a jug blender. Taste and add salt if it needs it with salt, pepper, and lemon juice. Tip in sugar if wanted (some squashes are naturally sweeter than others). Serve.

Storage

Keep covered and eat within a few days; freeze leftovers if the dish allows it.

Free sugars

Sugar (daily guide)

0 g per serving

0 % of the 50 g daily maximum · 0 % of the ideal 25 g

Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO

Equipment

  • mixing bowl
  • scales
  • baking tin or tray
  • saucepan

Nutrition per serving Calculated from USDA FoodData Central

Per servingAmount
Energy127 kcal
Protein2.2 g
Carbohydrate20.1 g
of which sugars5.6 g
of which free sugars0 g
Fat5.4 g
of which saturates3.3 g
Fibre3.5 g
Salt1.46 g

Protein per 100 kcal

1.7 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving

Calculated from USDA FoodData Central ingredient values