Nothing says comfort like a steaming bowl of Creamy Butternut Squash and Red Pepper Soup! With its silky-smooth texture, deep roasted flavors, and a touch of coconut milk for richness, this soup is pure autumn in a bowl. It’s naturally dairy-free, gluten-free, and packed with nutrients perfect for a cozy dinner or a nourishing meal prep option. Roasting the butternut squash and red peppers brings out their natural sweetness while adding a smoky depth that pairs beautifully with the warm spices. Blended to creamy perfection, this soup is a true celebration of seasonal flavors. Whether you serve it as a starter or a main dish, a spoonful of this soup will warm you from the inside out!
Full Recipe:
Ingredients:
- 1 medium butternut squash, peeled, seeded, and cubed
- 2 red bell peppers, halved and deseeded
- 1 small onion, chopped
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp red pepper flakes (optional)
- 1 tsp sea salt
- ½ tsp black pepper
- 3 cups vegetable broth
- 1 can (13.5 oz) full-fat coconut milk
- 1 tbsp maple syrup (optional)
- 1 tsp apple cider vinegar
- Fresh thyme or parsley for garnish
Directions:
- Preheat your oven to 400°F (200°C).
- Toss butternut squash and red bell peppers with olive oil, smoked paprika, salt, and black pepper.
- Spread on a baking sheet and roast for 30-35 minutes until tender and slightly caramelized.
- In a large pot over medium heat, sauté the chopped onion and garlic for 2-3 minutes until fragrant.
- Add the roasted vegetables to the pot along with vegetable broth. Simmer for 10 minutes.
- Blend the soup using an immersion blender or transfer to a blender in batches until smooth.
- Stir in coconut milk, maple syrup (if using), and apple cider vinegar. Simmer for another 5 minutes.
- Taste and adjust seasoning. Serve warm, garnished with fresh thyme or parsley.
Prep Time: 10 minutes | Cooking Time: 40 minutes | Total Time: 50 minutes
Kcal: 230 kcal | Servings: 4
The Story Behind This Delicious Soup
Butternut squash has been a beloved ingredient in many cuisines for centuries, particularly in North and South America, where indigenous people cultivated various types of squash for their versatility and nutritional value. The addition of red bell peppers enhances the sweetness of the dish while adding a vibrant pop of color. This pairing creates a soup that is both visually appealing and deeply flavorful, perfect for any occasion.
The roasting process plays a crucial role in developing the rich, smoky-sweet flavors of this soup. Roasting butternut squash caramelizes its natural sugars, bringing out a deep, nutty sweetness, while the red peppers take on a subtle smokiness. Combined with spices like smoked paprika and red pepper flakes, this soup delivers a well-balanced depth of flavor that is both warming and satisfying.
Why You’ll Love This Recipe
There are many reasons why Creamy Butternut Squash and Red Pepper Soup deserves a spot on your fall and winter menu:
- Naturally Healthy: This soup is packed with vitamins, minerals, and fiber, making it a nutrient-dense choice for a wholesome meal.
- Rich and Creamy (Without Dairy!): Thanks to full-fat coconut milk, this soup achieves a luxurious texture without the need for heavy cream or dairy products.
- Warm and Comforting: The smoky-sweet roasted vegetables combined with warm spices create a deeply comforting dish perfect for cold days.
- Easy to Make: With just a few simple ingredients and minimal prep, you can create a homemade soup that tastes like it’s been simmering for hours.
- Great for Meal Prep: This soup stores well and can be made in advance, making it perfect for quick and easy lunches or dinners throughout the week.
Health Benefits of Butternut Squash and Red Peppers
Butternut Squash: A Nutritional Powerhouse
Butternut squash is not only delicious but also incredibly nutritious. It is an excellent source of vitamin A, vitamin C, potassium, and fiber.
- High in Antioxidants: The bright orange color of butternut squash comes from beta-carotene, an antioxidant that supports eye health and immune function.
- Supports Digestive Health: The fiber content in squash aids in digestion and gut health, helping to maintain a healthy digestive system.
- Boosts Immunity: The combination of vitamin C and beta-carotene helps strengthen the immune system, making this soup perfect for cold and flu season.
Red Bell Peppers: A Vitamin C Superstar
Red bell peppers add natural sweetness, vibrant color, and essential nutrients to this soup. They are particularly high in vitamin C, containing even more than oranges!
- Promotes Skin Health: Vitamin C is essential for collagen production, helping to keep skin healthy and youthful.
- Enhances Iron Absorption: When paired with plant-based iron sources, vitamin C enhances iron absorption, making this soup a great choice for vegetarians and vegans.
- Rich in Antioxidants: Red peppers contain lycopene, which has been linked to heart health and anti-inflammatory benefits.
How to Serve This Soup
One of the best things about this Creamy Butternut Squash and Red Pepper Soup is how versatile it is. Here are some delicious ways to serve and enhance this dish:
Toppings and Garnishes
Adding toppings can elevate the flavors and textures of this soup. Some great options include:
- Fresh Herbs: Chopped thyme, parsley, or cilantro adds a burst of freshness.
- Toasted Seeds: Sprinkle with pumpkin seeds (pepitas) or sunflower seeds for crunch.
- Drizzle of Coconut Milk: A swirl of extra coconut milk enhances the creamy texture.
- Crispy Chickpeas: Roasted chickpeas add protein and a satisfying crunch.
- Spiced Nuts: Toasted walnuts or pecans can add a slightly sweet and nutty contrast.
Pairing Suggestions
This soup pairs well with a variety of sides for a more complete meal:
- Crusty Bread: Serve with warm sourdough, whole grain, or garlic bread for dipping.
- Grilled Cheese Sandwich: A classic pairing try using dairy-free cheese for a vegan option.
- Roasted Vegetables: Complement this soup with a side of roasted Brussels sprouts, carrots, or sweet potatoes.
- Salad: A light arugula or spinach salad with a citrus vinaigrette balances the richness of the soup.
Variations and Customizations
One of the best aspects of this recipe is how easy it is to customize! Here are some creative ways to make this soup your own:
Make It Spicier
For those who enjoy a little heat, consider adding:
- A pinch of cayenne pepper
- Extra red pepper flakes
- A drizzle of spicy chili oil before serving
Add More Protein
To make this a heartier meal, try adding:
- Lentils or chickpeas for plant-based protein
- Shredded rotisserie chicken for a protein boost
- A spoonful of quinoa or cooked rice
Swap Ingredients
- Instead of butternut squash, you can use pumpkin, sweet potatoes, or acorn squash.
- Instead of coconut milk, try cashew cream or oat milk for a different dairy-free option.
Storage and Meal Prep Tips
This soup is perfect for meal prep because it stores and reheats well:
- Refrigeration: Store in an airtight container for up to 4-5 days.
- Freezing: Freeze in individual portions for up to 3 months.
- Reheating: Warm on the stove over low heat, adding a splash of broth or coconut milk if needed to adjust the consistency.
Conclusion:
Creamy Butternut Squash and Red Pepper Soup is the ultimate comfort food for fall and winter. It’s easy to make, nutrient-rich, and bursting with deep roasted flavors that make every spoonful satisfying. Whether you’re looking for a cozy dinner, a healthy lunch, or an impressive appetizer, this soup is a fantastic addition to your seasonal meal rotation.
The best part? It’s completely customizable, allowing you to tweak the flavors and textures to suit your personal taste. Plus, with its dairy-free, gluten-free, and plant-based profile, it’s a dish that just about anyone can enjoy.