Recipes/ Side Dishes

Butternut Squash Soup

See what I did there? Fall in love with butternut squash… It’s a fall food… (ok – I admit I’m not all that great at making jokes and have a pretty dry sense of humor). I digress…

10 reasons to fall in love with butternut squash


Part of the pumpkin family, butternut squash is identified by its large pear-shape and golden-yellow pumpkin color. It’s also one of my favourite fall vegetables – its readily available in super markets from September until the middle of December and they store well for many weeks in a humid-free, well ventilated place at room temperature. 

10 Reasons to love Butternut Squash

5 Health Benefits of Butternut Squash

  1. Vitamin Powerhouse: Butternut squash packs a boatload of vitamins such as vitamin A, B-complex vitamins (folates, riboflavin, niacin, vitamin B-6, thiamin and pantothenic acid. It actually has MORE vitamin A than that of a pumpkin! Vitamin A is a powerful natural anti-oxidant required by the body for maintaining the integrity of skin and mucus membranes. Some research studies suggest that natural foods richin vitamin A help to prtect the body against lung and oral cavity cancers. One cup of baked squash offers 145 percent of your daily recommended vitamin A!
  2. Natural poly-phenolic flavonoid compounds: Butternut squash is chock full of natural poly-phenolic flavonoid compounds like ? and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and offer the same protective functions of vitamin A on the body.
  3. High in Potassium: Butternut squash provides significant amounts of potassium which is important for muscle contractions (exhaustion of the sodium- potassium pump is the major cause of muscle fatigue during exercise) and is the driving force behind secondary transport mechanisms that allow cells to do their primary functions.
  4. Similar mineral profile as that in a pumpkin: Butternut squash offers up iron, zinc, copper, calcium and phosphorus in abundance.
  5. Low in fat: Butternut squash is overall low in fat but has a healthy amount of anti-inflammatory omega-3 fats.
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Besides being AMAZING in the nutrition department, butternut squash is also incredibly yummy to eat! Because pumpkin is so last fall, here are 5 awesome recipes that will further help you fall in love with butternut squash (if you haven’t already).

5 Awesome Butternut Squash Recipes

  1. Butternut Squash Fries – My Fussy Eater
  2. Creamy Butternut Squash Pasta – Two Peas and their Pod 
  3. Orange Glazed Brussls Sprouts & Butternut Squash – Heart Beet Kitchen
  4. Garlic Roasted Butternut Squash: – Rasa Malaysia
  5. And my personal favourite….

Butternut Squash Soup
Serves 5
This is the BEST Butternut Squash Soup Recipe I have EVER tasted, I literally licked my bowl clean. Great recipe to save for later!!
Write a review
Cook Time
25 min
Cook Time
25 min
94 calories
23 g
0 g
0 g
2 g
0 g
206 g
220 g
7 g
0 g
0 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 94
Calories from Fat 3
% Daily Value *
Total Fat g
Saturated Fat g
Trans Fat g
Polyunsaturated Fat g
Monounsaturated Fat g
Cholesterol mg
Sodium 220mg
Total Carbohydrates 23g
Dietary Fiber 3g
Sugars 7g
Protein 2g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 3 cups butternut squash, peeled, seeded, and cubed
  2. 1 large apple, peeled and quartered
  3. 1/3 cup onion, chopped
  4. 1 Tbs minced garlic
  5. 1/4 cup flour
  6. 1/4 teas thyme
  7. 1/8 teas salt
  8. 1 1/4 cup veggie broth
  1. Steam the squash and apple until soft.
  2. While your squash is steaming, sauté the onion and garlic until the onion is clear.
  3. Add remaining ingredients to blender and blend for 3 or 4 minutes, or until the mixture thickens.
  4. Add quash, apple and onion to the blender.
  5. Blend until smooth, less than one minute.
  6. Serve and enjoy!
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Photo Collage (1)

    Butternut squash is sweet, tender, soft and so easy to cook with!

Question: When was the last time you had this nutritional powerhouse?


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Join the conversation

  • Reply
    Jen @ Pretty Little Grub
    November 14, 2014 at 9:43 am

    I don’t need anymore reasons to fall in love with butternut squash. I seriously love it. I eat it like it’s candy. I have one at home right now that I’m going to make for supper. Soup sounds like an excellent way to have it 🙂

  • Reply
    November 14, 2014 at 12:34 pm

    Janice, I agree. Butternut squash is amazing. We just had some last night in fact AND I just made a butternut squash and carrot soup last month. 🙂

  • Reply
    November 14, 2014 at 4:14 pm

    I love butternut squash too. I really fall for it. Thanks for the recipe. I will actually go make it now, for lunch.

  • Reply
    Deborah @ Confessions of a Mother Runner
    November 14, 2014 at 5:17 pm

    Who needs 10 reasons? Butternut squash is awesome I’ve been kind of obsessed with it

  • Reply
    Christine @ Love, Life, Surf
    November 14, 2014 at 8:06 pm

    This looks delicious!!

  • Reply
    November 14, 2014 at 10:35 pm

    Great share! Thanks! To be honest, I have NEVER tried or cooked with butternut squash… I just have had NO clue where to begin! 🙂 I guess there is a first time for everythign. 🙂

  • Reply
    Cynthia @ You Signed Up For WHAT?!
    November 15, 2014 at 12:10 am

    I love love butternut squash!

  • Reply
    November 15, 2014 at 8:24 am

    I had some just last week! Ever since becoming a vegetarian, I’ve learned to LOVE squash. Butternut squash is my second favorite…my first is spaghetti squash!

  • Reply
    Nicole @ Squash on Squash
    November 15, 2014 at 11:36 am

    Well I am clearly a fan of squash (butternut squash is probably my fave) so I am alllll over this post! Thanks for all the recipes… can’t wait too try some of them!

  • Reply
    November 15, 2014 at 10:04 pm

    I have big puffy hearted love for butternut squash. Mmmmmm….

  • Reply
    jill conyers
    November 16, 2014 at 3:24 am

    I don’t think I’ve ever tried a type of squash I didn’t like, including butternut. The recipe sounds delicious!

  • Reply
    Karen @ Fit in France
    November 16, 2014 at 9:21 am

    Loved this ! I eat butternut squash 3 or 4 days a week in the fall… most always roasted. Thanks for the info and new recipe ideas.

    • Reply
      November 16, 2014 at 5:45 pm

      No problem Karen, thanks for stopping by!

  • Reply
    MCM Mama
    November 16, 2014 at 1:17 pm

    I LOVE butternut squash! I have two very different recipes – one is kind of sweet, one is super spicy – and I make them both regularly in the winter.

  • Reply
    Laura @ Mommy Run Fast
    November 16, 2014 at 7:04 pm

    LOVE butternut squash! We’ve been roasting it or making a coconut curry soup… I have dozens of other recipes too but we tend to stick with what we love. It’s so yummy!

  • Reply
    November 16, 2014 at 8:15 pm

    Last week! I love butternut squash soup and made a huge crockpot full. I’m always looking for new butternut squash soup recipes to try