This creamy, comforting soup gets its silky texture from blended roasted squash—no heavy cream required. It’s a cozy fall lunch or dinner starter.

Prep: 15 minutes · Cook: 35 minutes · Yield: 4 servings

Ingredients

• 1 medium butternut squash (about 2 pounds), peeled, seeded, and cubed
• 2 medium carrots, chopped
• 1 small yellow onion, chopped
• 3 garlic cloves, minced
• 1 1/2 tablespoons extra-virgin olive oil
• 3 cups low-sodium vegetable broth
• 1/2 cup unsweetened, unflavored almond milk
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon black pepper
• Salt to taste
• Optional: 2 tablespoons unsalted pumpkin seeds for topping

Instructions

1. Preheat oven to 425°F. Toss cubed squash and carrots with 1 tablespoon olive oil. Spread on a sheet pan and roast 25–30 minutes until tender.
2. Meanwhile, warm remaining 1/2 tablespoon oil in a large pot. Cook onion 5 minutes, then stir in garlic for 30 seconds.
3. Add roasted vegetables, broth, thyme, nutmeg, and pepper. Simmer 5 minutes.
4. Blend until smooth with an immersion blender, or carefully blend in batches with a vented countertop blender.
5. Stir in almond milk and warm gently without boiling. Adjust seasoning and serve with pumpkin seeds if desired.

Tips & Storage

Choose low-sodium broth to control sodium. Refrigerate up to 4 days or freeze up to 3 months.

Heart-conscious recipe note: Nutrition will vary with ingredients and portions. This recipe has not yet been kitchen-tested by Happy Heart Kitchen.