Packed with flavor and nutrients, this soup is the perfect pick-me-up.
We’re in peak pumpkin and squash season, and I can’t think of a better way to use these autumn gems than in a warm, creamy soup. There’s something about squash’s bright color and sweet, cozy flavor that just hits the spot in early November. As the days get darker and shorter, it’s like a little mood boost in a bowl!
Why Squash is a Nutritional Win
Squash isn’t just tasty—it’s packed with nutrients that make it perfect for fall.
Here’s why it deserves a spot on your menu:
Beta-Carotene: This powerhouse gives squash its color and helps convert to vitamin A for eye health, immune support, and skin.
Vitamin C: A handy immune booster as we head into colder days.
Vitamin E: An antioxidant that helps keep cells healthy and fights off free radicals.
Potassium: Great for heart health and muscle function, plus it helps maintain blood pressure.
Vitamin K: Helps with bone health and wound healing.
B Vitamins: These guys are key for energy, brain health, and a happy nervous system.
And here’s the best part—while squash has a naturally sweet flavor, it’s fiber-packed, so it won’t spike blood sugar and keeps you feeling satisfied without piling on calories. Perfect comfort food for the season!
Pumpkin Seeds: Little Extras that Make it Great
Did you know that a small handful of pumpkin seeds can give you a natural boost? They’re loaded with magnesium, iron, zinc, and tryptophan—all great for mood and brain health.
Magnesium helps with relaxation, zinc supports brain function, and tryptophan (an amino acid) helps produce serotonin, which can lift your spirits. A little sprinkle of these seeds on top brings extra flavor and crunch to each bowl.
Why This Soup is a Fall Favorite
This Roasted Squash Soup is all about simple ingredients coming together for a cozy, satisfying bowl of flavor.
Roasting the squash, garlic, and onions brings out their natural sweetness, while a touch of rosemary adds earthiness.
Serve it up with your choice of toppings—pumpkin seeds, grated cheese, or fresh basil—to add even more texture and taste.
Roasted Squash Soup Recipe
Ingredients (Serves 2-4):
1 medium squash, peeled and cut into 2-3 cm pieces
2 onions, peeled and quartered
1 head garlic, unpeeled
2 sprigs of rosemary
30 ml olive oil (extra virgin)
300-500 ml vegetable stock
Salt and freshly ground black pepper
Optional Garnishes:
Pumpkin seeds, lightly toasted
2 tbsp grated cheese
Fresh basil
Instructions:
Preheat and Prep: Heat your oven to 220°C. Toss the squash, onions, and garlic on a baking tray, drizzle generously with olive oil, and season with salt and pepper.
Garlic Prep: Slice about 1 cm off the garlic head to expose the cloves, drizzle with more olive oil, sprinkle with salt, and wrap in foil. Pop it on the tray with the other veggies.
Roast the Veggies: Roast for about 30 minutes, until everything is tender and nicely caramelized.
Blend It Up: Carefully take the tray out, unwrap the garlic, and squeeze out the soft roasted cloves. Add the squash, onions, and garlic to a blender, pour in 300 ml of vegetable stock, and blend until smooth. If it’s too thick, add a little more stock until it’s just right.
Serve with a Twist: Spoon into bowls and top with your favorite garnishes—a drizzle of olive oil, toasted pumpkin seeds, cheese, or fresh basil are all perfect here.
Why This Soup is Worth Making
This soup isn’t just good for your taste buds—it’s packed with nutrients that support immunity, boost your mood, and keep you feeling nourished. Give it a try, cozy up, and let this bowl of squash soup brighten those chilly days!
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