Roasted Butternut Squash Soup
Roasted butternut squash blended into velvety soup with warming spices. Pureeing breaks down fiber for easier digestion than you'd expect from a vegetable-forward soup.
Roasted Butternut Squash Soup
Roasted butternut squash blended into velvety soup with warming spices. Pureeing breaks down fiber for easier digestion than you'd expect from a vegetable-forward soup.
Ingredients
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
400°F (200°C)Equipment: baking sheet, parchment paperBrush the cut sides of squash generously with garlic-infused oil and place cut-side down on the prepared baking sheet.
Roast for 40-45 minutes, until the flesh is very soft and a knife slides through easily.
400°F (200°C)Tip: The squash is ready when a knife slides through the thickest part with no resistanceLet cool for 10 minutes until safe to handle, then scoop the flesh into a bowl and discard the skin.
Add half the roasted squash to a high-speed blender along with 2 cups broth, cinnamon, nutmeg, salt, and pepper.
Equipment: high-speed blenderBlend on high for 1-2 minutes until completely smooth and silky with no visible texture.
Tip: For strictures or extra-sensitive guts, blend for a full 2 minutes to break down all fiberTransfer the blended mixture to a large pot, then repeat blending with the remaining squash and 2 cups broth.
Equipment: large potHeat the combined soup over medium heat, stirring occasionally, for 5-7 minutes until steaming hot throughout.
Adjust consistency with additional broth if you prefer a thinner soup, adding 1/4 cup at a time.
Taste and adjust seasonings, adding more salt, cinnamon, or a pinch of black pepper as desired.
Ladle into bowls and drizzle with coconut cream if using.
Notes
Storage
Refrigerate in an airtight container for up to 5 days. Freezes well for up to 3 months. Reheat gently over medium-low heat, stirring frequently to prevent scorching.
Dairy alternative
Coconut cream adds richness without lactose. Lactose-free heavy cream works too, or skip the garnish entirely—the soup is creamy on its own from the pureed squash.
Extra smooth texture
If you have strictures or extra-sensitive gut, pass the blended soup through a fine-mesh strainer to remove any remaining fiber strands.
FODMAP portion
Keep servings to 1/2 cup if following strict low-FODMAP. At this recipe's 1 cup serving size, butternut squash exceeds the low-FODMAP threshold due to mannitol content.
Make ahead
The flavor improves overnight as the spices meld. Make a batch on the weekend for easy reheating throughout the week.
Broth choice
Vegetable broth keeps it vegan. Chicken broth adds depth and extra protein if you're rebuilding after a flare.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
