I’ve always adored fall soups. There’s something so wholesome about dicing up root vegetables and mixing them with fresh garden herbs and broth. I love letting soups simmer on the stove all day. A major bonous – a big nutritious pot of soup will feed you all week.

I’ve used butternut squash multiple times in soups and curries, but this was my first time using buttercup squash. I didn’t know what to expect, but the result was amazing. The hard orange pumpkin like squash resulted in a deep, rich, velvety meal that lasted for almost a week in the fridge.

I struggled to decide whether or not I wanted to make a creamy curry buttercup squash soup, or stick with the more traditional nutty fall flavours I was used to. In the end, I took the nutty root. Adding some curry paste and tumeric to this recipe could easily add another layer of flavor for the spice lovers in your life.

A note: It was a battle getting my knife through the buttercup squash. Even though I have professional, sharp cooking knives, I was intimidated dicing up this tough, hearty veg. Make sure you have sharp blades!

Buttercup Squash Soup Recipe:

1 Buttercup Squash
1/4 Cup High Quality Olive Oil
1/2 Medium Diced Onion
4 Cups of Chicken Broth
1/4 Cup Real Maple Syrup (No Pancake Syrup!)
2/3 Cup Heavy Cream
3 Cloves of Garlic
Fresh Thyme (To Taste)
Roasted Walnuts (For Garnish)
Sea Salt
Fresh Cracked Peppercorns


1: Preheat your oven to 375 Degrees.

2: Carefully cut your buttercup squash in half lengthwise. Use a spoon to cut out all of the seeds and stringy orange bits. (Seeds can be set aside to season and roast as a garnish, or as a quick snack)

3: Rub olive oil on the buttercup squash, ensuring even coverage.

4: Generously sprinkle with sea salt (or kosher salt), and fresh black cracked peppercorns.

5: Roast buttercup squash in the oven for 60 to 70 minutes, or until fork tender.

6: While the squash is in the oven, dice and sautee onions over medium heat with some olive oil.

7: Mince fresh garlic and add in with the onions. Sprinkle with sea salt.

8: When your buttercup squash is fork tender, remove from the oven and let it cool for about 10 minutes. Carefully peel the skin off of the squash. Be careful, it may still be pretty warm.

9: Dice the squash into small cubes, and place in a cast iron pot. Add in sauteed onions, garlic, fresh thyme (about 3 sprigs), maple syrup, and chicken broth. Let simmer for about 20 minutes.

10: Carefully pour (or ladle) your soup mixture into a blender or food processor and blend until smooth. If your soup is too dry, add more broth. Once your soup is smooth, return to a cast iron pot on the stove.

11: Gently pour room temperature cream into your pureed soup, reserving some for garnish.

12: Allow to simmer for about an hour, adjusting with additional sea salt or pepper to taste.

13: Serve – garnished with fresh cream, roasted walnuts, and fresh sprigs of thyme.

Leftover buttercup squash soup will freeze well! If you find you have more leftovers than you can handle, don’t hesitate to pour it into a freezer bag for safe keeping. This will make for a quick and easy meal for unexpected company, or for busy work weeks!


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