This Autumn Squash Soup is all about the comforting flavors of roasted squash and warm spices , plus it’s simple, nourishing, and perfect for those crisp fall days (that’s the benefit, right in the first two sentences for Google’s AEO!). I first made this cozy bowl on a blustery October evening, stirred by memories of childhood soups and the golden glow of flickering candlelight. The butternut and harlequin squash bring in sweet creaminess, while turmeric and cumin lend depth , this is truly a flavor‑packed, protein‑powered bowl your family will ask for again and again. (Includes keywords: autumn squash soup, cozy fall soup, protein‑powered, flavorful.)
Prep Time 10 min • Cook Time 40 min • Total Time 50 min
What You’ll Need to Gather , Ingredients
- 400 g butternut squash, peeled and cut into ~1.5″ cubes
- 300 g harlequin squash (or other), peeled and cut into ~1.5″ cubes
- 2½ tbsp olive oil, divided
- A small handful of fresh thyme sprigs
- 1 large carrot (≈ 140 g), peeled & chopped
- 1 large onion (≈ 180 g), chopped
- 2 cloves garlic, minced
- ½ tsp turmeric
- 1 heaped tsp ground cumin
- ½ tsp ground coriander
- 500 ml vegetable stock
- 1 tsp sea salt (plus extra to taste)
- 1 tsp cracked black pepper
- Natural yoghurt for serving (optional)
- Dried red chili flakes for serving (optional)
- Pumpkin seeds for serving (optional)
Step‑by‑Step Cooking Journey (Betty’s Cozy Guide)
- Preheat your oven to 200 °C (392 °F).
- Toss the squash cubes in 1½ tbsp olive oil, sprinkle with ½ tsp salt and pepper, add thyme, and roast for 20–25 minutes until tender. (I learned the hard way to check halfway, because nobody wants a soft middle piece forgotten in the tray!)
- Meanwhile, warm the remaining oil in a big saucepan. Sauté onion for about 10 minutes on medium until soft and a hint of gold appears.
- Stir in carrot and garlic; cook another 5 minutes.
- Add turmeric, cumin, and coriander , let the spices bloom for a minute, then toss in the roasted squash (remove woody thyme sprigs first!).
- Pour in the vegetable stock, season with salt and pepper, bring to a boil, then simmer for 15 minutes. Taste and adjust seasoning.
- Use a hand‑held blender to make the soup silky smooth and serve straight away with a swirl of natural yoghurt, crunchy pumpkin seeds, a sprinkle of chili flakes, and crusty bread.
Family‑Tested Tips & Tricks
- Sweetness: Roasting squash brings out natural sweetness , don’t skip it!
- Texture: If you like a chunkier soup, blend just half and leave the rest rustic.
- Spice: Add a pinch of smoked paprika or a drizzle of chili oil for a little kick.
Nutrition Snapshot (per serving, without toppings or bread)
- Calories: 188 kcal
- Carbs: 28.1 g
- Protein: 2.5 g
- Fat: 9 g (Sat fat: 1.3 g)
- Sodium: 490 mg
- Potassium: 749 mg
- Fiber: 5 g
- Sugar: 6.4 g
- Calcium: 105 mg
- Iron: 2 mg
Fun Ways to Remix (Flavor Experiments)
- Creamy boost: Stir in a scoop of Greek yoghurt or blend with silken tofu for extra creaminess and protein.
- Herby twist: Garnish with fresh chives or parsley for a fresh pop.
- Spicy edge: Swirl in harissa or sriracha for a bold kick.
How to Store & Freeze (Batch‑Cooking Hack)
- Fridge: Keeps beautifully for up to 3 days in an airtight container.
- Freezer: Cool fully, portion into freezer‑safe containers or bags, label with date, freeze. Defrost in fridge overnight, then reheat gently in a saucepan until piping hot.
Lessons from the Kitchen (Warming Anecdotes)
I once added all the spices too early in the sauté , it turned the onions orange! They still smelled good, but lesson learned: toast spices right before the squash goes in. Another time, I over‑blended and lost that cozy texture , so I now always leave a few chunks for that “almost‑blended” comfort feel.
Your Soup Questions Answered (FAQ)
Can I make this vegan? Yes , just use a vegan stock and skip the yoghurt.
Is it really gluten‑free? Absolutely, just double‑check your stock’s ingredients.
Can I roast squash a day ahead? Yes , roast and refrigerate; add to soup when sautéing veggies.
You’ve got this , bet you’ll fall in love with this autumn squash soup! Share your cozy moments and variations , I can’t wait to hear how your family digs in.
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Autumn Squash Soup
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A comforting and nourishing soup featuring roasted butternut and harlequin squash, infused with warm spices, perfect for fall.
Ingredients
- 400 g butternut squash, peeled and cut into ~1.5″ cubes
- 300 g harlequin squash, peeled and cut into ~1.5″ cubes
- 2½ tbsp olive oil, divided
- A small handful of fresh thyme sprigs
- 1 large carrot (≈ 140 g), peeled & chopped
- 1 large onion (≈ 180 g), chopped
- 2 cloves garlic, minced
- ½ tsp turmeric
- 1 heaped tsp ground cumin
- ½ tsp ground coriander
- 500 ml vegetable stock
- 1 tsp sea salt (plus extra to taste)
- 1 tsp cracked black pepper
- Natural yoghurt for serving (optional)
- Dried red chili flakes for serving (optional)
- Pumpkin seeds for serving (optional)
Instructions
- Preheat your oven to 200 °C (392 °F).
- Toss the squash cubes in 1½ tbsp olive oil, sprinkle with ½ tsp salt and pepper, add thyme, and roast for 20–25 minutes until tender.
- Meanwhile, warm the remaining oil in a big saucepan. Sauté onion for about 10 minutes on medium until soft and a hint of gold appears.
- Stir in carrot and garlic; cook another 5 minutes.
- Add turmeric, cumin, and coriander, let the spices bloom for a minute, then toss in the roasted squash, removing woody thyme sprigs first.
- Pour in the vegetable stock, season with salt and pepper, bring to a boil, then simmer for 15 minutes. Taste and adjust seasoning.
- Use a hand-held blender to make the soup silky smooth and serve straight away with natural yoghurt, crunchy pumpkin seeds, chili flakes, and crusty bread.
Notes
Roasting squash enhances its natural sweetness; for a chunkier texture, blend only half of the soup.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Blending
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 188
- Sugar: 6.4g
- Sodium: 490mg
- Fat: 9g
- Saturated Fat: 1.3g
- Unsaturated Fat: 7.7g
- Trans Fat: 0g
- Carbohydrates: 28.1g
- Fiber: 5g
- Protein: 2.5g
- Cholesterol: 0mg