Winter Squash Soup

Prep 20 min


Cook 35 min


Ready in 55 min

This butternut squash soup recipe can easily be doubled to feed a crowd. Just grab your biggest Dutch oven and extend the cooking time by 4 to 6 minutes.


  • 1   medium butternut squash (about 2 lbs/1 kg), peeled
  • 2   large carrots, peeled
  • 1   medium onion
  • 1 tbsp (15mL) olive oil
  • 2   garlic cloves, presssed
  • 1½ tsp (7 mL) dried thyme leaves
  • 4 cups (1L) chicken stock
  • 1 can (15 oz./425 g) solid pack pumpkin
  • 1 can (12 oz./345 mL) evaporated milk
  • 1 tsp (5 mL) salt
  • ¼ tsp (1 mL) ground black pepper
  •  Sour cream and toasted pumpkin seeds (optional)


  1. Cut the squash and carrots into 1” (2.5-cm) chunks. Cut the onions into chunks. Process the onions in batches in the Manual Food Processor until finely chopped.

  2. Heat the oil in a Dutch oven over medium heat for 3–5 minutes or until shimmering. Add the onions. Cook and stir for 3-4 minutes or until softened.

  3. Add the squash, carrots, pressed garlic, and thyme. Cook and stir for 1 minute or until fragrant.

  4. Add the stock. Cover and bring to a boil over high heat. Cook for 20 minutes or until the squash is very soft, stirring occasionally. Remove from the heat.

  5. Carefully ladle about a third of the squash mixture into blender and cover. Remove the stopper from the blender lid and cover with a towel to vent steam. Blend until smooth, then pour the blended soup into a large bowl.

  6. Repeat twice with the remaining squash mixture. Pour the blended soup back into the pot.

  7. Whisk in the pumpkin, evaporated milk, salt, and pepper and bring to a simmer over medium-high heat. Remove from heat.

  8. Serve with sour cream and pumpkin seeds, if desired.


  • 6  servings of 1½  cups (357mL)

Nutrients per serving:

Calories 210, Total Fat 6 g, Saturated Fat 3 g, Cholesterol 15 mg, Sodium 750 mg, Carbohydrate 34 g, Fiber 7 g, Protein 10 g



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