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Recipe: Roasted squash soup

Medically reviewed on September 21, 2017

Serves 4

Dietitian Tip

Roasting squash intensifies its natural sweetness.


  • 1 small butternut squash
  • 2 teaspoons canola oil, divided
  • 1 cup diced celery
  • 1 1/2 cups diced yellow onion
  • 1 1/2 cups spinach
  • 2 cloves garlic, minced
  • 1 cup diced carrot
  • 4 cups unsalted vegetable stock
  • 1 teaspoon sage
  • 1/2 teaspoon nutmeg
  • 1 teaspoon black pepper


Cut squash into half-inch pieces, put in a roasting pan and toss with 1 teaspoon of oil. Roast at 400 F for 40 minutes or until brown.

Add remaining oil to a large pot. Add vegetables and saute over medium heat until vegetables are lightly browned. Add stock, spices and squash to pot, and simmer for a few minutes.

Carefully puree soup with a stick blender, or process soup in batches in a blender or food processor. Return pureed soup to pot and bring back to a simmer. Serve.

Nutritional Analysis (per serving)

Serving SizeAbout 2 cups
Carbohydrate38 g
Cholesterol0 mg
Fiber7.5 g
Protein4 g
Sodium72 mg
Monounsaturated Fat2 g
Saturated Fat0.5 g
Total Fat3 g

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