Lunch · 40 min · american

Roasted Butternut Squash Soup

Butternut squash does the heavy lifting here, with onion rounding it out. An American lunch that takes 40 minutes, start to finish. Each serving lands at 320 calories with 7g of protein, so it eats like a much heavier meal. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 1/2 Butternut squash
• 1/2 Onion
• 2 cups Vegetable broth
• 1 tbsp Olive oil
• 1/4 tsp Nutmeg
• 1 tbsp Pumpkin seeds

Steps

1. Heat the oven to 400°F (200°C). Peel the butternut squash half, scoop out the seeds, and cut it into 1-inch cubes. Roughly chop the onion.
2. Spread the squash and onion on a sheet pan lined with parchment. Toss with the olive oil and a good pinch of salt.
3. Roast 25-30 minutes, turning once halfway, until the edges are caramelized and the squash collapses easily under a fork.
4. Transfer everything to a blender with the vegetable broth and blend until completely velvet-smooth. Work in batches if using a countertop blender — hot liquid expands, so never fill past halfway and vent the lid.
5. Pour back into a saucepan and warm over medium heat. Stir in the nutmeg and taste for salt.
6. Ladle into bowls and scatter the pumpkin seeds over the top for crunch.

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