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7 Ingredient Ultimate Butternut Squash Soup

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squash soup
Butternut squash is a nutrient rich vegetable loaded with vitamin A, folate, vitamin E, magnesium, calcium, and potassium and has no cholesterol. Olive oil is the heart healthiest oil. And the rest is simple…


  • 1 butternut squash peeled, seeds removed and cut into 1-inch chunks
  • 2 yellow onions chopped
  • 2 TBS olive oil
  • 5 cups of water or low sodium vegetable broth
  • 1/2 cup of white wine
  • Sea salt or Herbamare seasoning to taste
  • Dried or fresh dill weed or fresh rosemary the latter is my favorite


  • Lightly heat your olive oil in a soup pot. Sauté your onions until slightly soft.
  • Add squash chunks and sauté for 3 minutes. Add the wine and cook for another 3 minutes.
  • Add the water and cover your pot.
  • Cook for about 40 minutes or until the squash is very soft, stirring about every 15 minutes.
  • When cooking is complete, use a whisk or vegetable masher to “mash” the squash until you have a thick soup with some small chunks of squash. Alternatively, you can blend the soup.
  • Add salt, lightly to taste.
  • Serve hot, garnished with dill.


Squash-Rice Soup: Use 6 cups of water and add ¼ cup of basmati rice just after adding the water; adds a nice texture to the soup.
Squash-Dulse Soup: Top the soup with crumbled dulse flakes instead of dill for an oceany flavor.
Squash-Rosemary Soup: Add a stalk of fresh rosemary when cooking instead of the dill garnish. Gives a rich flavor.