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Sheet Pan Roasted Butternut Squash Soup

Today I'm making a roasted butternut squash soup. It's a velvety blend of earthy squash, caramelized onions, garlic, and sweet roasted carrots, perfectly balanced with the richness of tomato and the creamy indulgence of coconut milk. Everything is roasted on a sheet pan. So easy, your oven does most of the work. Plus it's healthy and delicious!
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Course: dinner, Soup
Cuisine: American
Keyword: butternut squash, sheet pan meals, soup
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 8
Calories: 112kcal
Author: Dr. Stephanie Gray ~www.drstephanieskitchen.ca

Equipment

  • 1 large sheet pan
  • 1 large soup pot
  • 1 immersion blender or regular blender

Ingredients

  • 1 butternut squash cut in half and seeded
  • 1 onion peeled and quartered
  • 1 head garlic top cut off
  • 4 carrots peeled and roughly chopped
  • 1 tomato quartered
  • 1 tbsp fresh sage or 1 tsp dried
  • 1 tsp cinnamon
  • 4 cups broth or water
  • 1 bay leaf if you used water
  • 1 tsp sea salt if you used water
  • 1 can coconut milk (400 mL)

Instructions

  • Preheat the oven to 400 F.
  • Arrange butternut squash, onion, garlic, carrots and tomato on a sheet pan. I placed the garlic and tomato in the hole of the butternut squash.
  • Roast about 30-40 minutes or until squash pierces fork tender.
    Your squash may require more cooking time than the other ingredients, depending on the size of your squash. If after 40 minutes your squash requires more time, remove the carrots, garlic, onion and tomato from the pan and allow the squash to finish roasting.
  • Remove from oven. Allow to cool for a bit. When you can touch the squash without burning your hands, spoon squash out from peel. Discard peel.
  • Squeeze garlic out from the bulb. Discard the bulb.
  • In a large soup pot, over medium heat, add 1 Tbsp olive oil. Add all your roasted produce. Add sage and cinnamon. Stir with a wooden spoon to mix in.
  • Add broth or water (and bay leaf/sea salt if using water). Bring to boil 5 minutes. Reduce heat and allow to simmer about 10 minutes.
  • Stir in coconut milk and cook another 5 minutes.
  • Remove bay leaf.
  • Use immersion blender to puree soup. Alternatively, you can blend the soup using a blender. Carefully transfer the soup to blender working in batches. Be sure to hold the lid down when blending.
  • Enjoy your beautiful Sheet Pan Roasted Butternut Squash Soup

Notes

Substitute white onion for red onion. 
Substitute any winter squash for butternut squash (acorn buttercup, pumpkin). Roasted sweet potato would work too. You need about 4 cups of roasted squash. 
Substitute a large sweet potato for carrots.
Substitute 1 cup of canned diced tomatoes (drained) for tomato. Don't roast, just add to soup with the broth/water. 

Nutrition

Serving: 1cup | Calories: 112kcal | Carbohydrates: 21.8g | Protein: 2.2g | Fat: 1.6g | Saturated Fat: 0.8g | Sodium: 374.8mg | Potassium: 49mg | Fiber: 4.2g | Sugar: 4.9g