A delicious fall soup, this Butternut Squash Soup Recipe will make you happy every single time you eat it. While it’s delicious any time of the year, it’s especially tasty during the cool autumn and winter months when this vegetable is in season.
Why Make Butternut Squash Soup?
- Good for you – Vegetarian, vegan, full of vitamins and minerals
- Warm fall flavor – creamy and rich yet low in calories and WW points
- Easy to prep – follow our step-by-step directions
Is Butternut Squash Healthy?
Butternut squash is an amazingly healthy vegetable. Butternut squash is a good source of vitamin E, thiamin, niacin, vitamin B-6, folate, and manganese.
A cup of cubed butternut squash also provides 582 mg of potassium, more than the amount available in a banana. Best of all, butternut squash tastes amazing.
Butternut Squash Soup in the Pressure Cooker
This recipe was prepared in the Instant Pot 6 quart pressure cooker. It would also work well in the Instant Pot 8 quart. (The Instant Pot 3 quart would be too small.)
If you don’t have an Instant Pot, don’t worry. We also provide stove top instructions.
WW Points for Butternut Squash Soup
This soup is 3 points per serving for WW points system, although points and plans can change, so be sure to double-check that it’s correct for you.
How to Make Butternut Squash Soup: Step-by-Step with Photos
Step 1: Prep & Cook Squash
While butternut squash is delicious and healthy, preparing this hard squash can be a pain. Here’s how to make it easier.
Cut the squash in half using a large knife. Take care not to cut yourself since the outside of the squash will be very hard.
Tip: If it’s too difficult to get the knife through the squash, soften it in the microwave first. Poke holes in the squash with a fork in 2-3 places to release steam, then cook the squash for 5 minutes in the microwave. Then, slice in half.
Remove seeds with a spoon. The seeds are easy to remove with a grapefruit spoon. I keep one on hand just for removing seeds from squashes and melons.
To cook the squash:
- Place trivet in Instant Pot and add 1/2 cup of water.
- Place the squash over the trivet and close lid.
- Set to manual, high pressure, for 10 minutes. Allow to natural release.
- Once it’s cool enough to handle, carefully remove squash from Instant Pot and scoop out the flesh.
Cook onions with oil in the bottom of the pressure cooker inner pot on “sauté” mode.
Once onions are cooked, combine onion and cooked squash.
To make the soup:
- Turn off the Saute setting, then add the stock and seasonings.
- Place the lid on the IP, close and seal, and select “Soup” setting to cook for 10 minutes.
- Natural release, then carefully remove lid. Adjust seasoning to taste before serving.
If desired, swirl the top of each bowl with a small amount of plain, non-fat Greek yogurt before serving.
Healthy Butternut Squash Soup
Ingredients
- 2 lbs butternut squash
- 2 tsp olive oil
- 1 large onion diced
- 3 cloves garlic minced, or 3 tsp minced garlic from a jar
- 32 oz chicken or vegetable stock
- 1/2 tsp salt and pepper each, to taste
Instructions
Instant Pot Instructions
To Cook Squash
- Cut the squash in half and clean the seeds out.
- Place trivet in Instant Pot and add 1/2 cup of water.
- Place the squash over the trivet and close lid.
- Set to "Manual", high pressure, for 10 minutes. Natural release and then remove lid.
- Carefully remove squash from Instant Pot and scoop out the flesh.
To Make Soup
- Place the olive oil in the IP and push the "Saute" button.
- When the oil is hot, add the onion and garlic. Cook until onion is translucent and garlic is fragrant.
- Add the cooked squash (removed from it's skin) and stir well to incorporate.
- Turn off the "Saute" setting and add the stock and seasonings.
- Place the lid on the IP, seal, and select "Soup" setting. Cook for 10 minutes.
- Natural release. Unlock and remove lid. Adjust seasoning to taste before serving.
Stove Top Instructions
To Cook Squash
- Cut the squash in half and clean the seeds out.
- Cook in microwave for 7-8 minutes or until squash is soft. Or, bake on a baking sheet in 350 oven for approximately 30 minutes or until squash is soft.
To Make Soup
- Place the olive oil in a large soup pot and put on stove over medium heat.
- When the oil is hot, add the onion and garlic. Cook until onion is translucent and garlic is fragrant, about 6 minutes.
- Add the cooked squash (removed from it's skin) and stir well to incorporate.
- Add the stock and seasonings. Cook over low heat to allow flavors to blend, about 15 minutes. Soup should simmer but not come to a high boil.
- Remove soup from heat and serve.
WW Information
Notes
Nutrition
The WW points value of these recipes was calculated by this website and is provided for informational purposes only. This is not an endorsement, sponsorship, or approval of this website or its recipes by WW International, Inc.
What’s your favorite Instant Pot soup recipe?
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