Everyone needs a good butternut squash soup recipe. This Roasted Butternut Squash and Fennel Soup is easy to prepare and packs a ton of flavour! It will warm your soul on those cooler days. Store some in the freezer to have it on hand for a quick meal any day of the week!
The addition of fennel and apple really kicks this soup up a notch. I've also added in fresh sage, ground nutmeg, and a pinch of cayenne pepper to round out the flavours. It's a perfect combination to get you feeling all the Fall vibes. If you don't have, or don't like any of those you can switch things up. A touch of cinnamon and chopped parsley, some curry powder and cilantro...ground cumin...etc.
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Ingredients needed for this soup
- butternut squash
- fresh fennel bulb (anise)
- garlic
- white onion
- apples
- fresh sage
- nutmeg
- vegetable or chicken stock
- toasted pumpkin seeds
- heavy cream (optional)
- cayenne pepper (optional)
- salt and pepper
- olive oil
You can use homemade or store-bought vegetable or chicken stock for this recipe. I usually have homemade vegetable or chicken stock in my freezer but I always keep some store-bought on hand in case I run out. There are many good quality brands on the market that are very reasonably priced. Look for minimal ingredients, no additives, and low sodium. When organic brands are on sale I stock up (no pun intended).
Substitutions
- Butternut squash - any winter squash will work such as acorn, buttercup, Hubbard...etc.
- Fennel - I highly recommend the fennel in this soup but if you can't find it or just don't like it, you can substitute with about 1-2 cups of chopped celery.
- Apples - can be substituted with 2 cups of diced carrots.
- White onion - Spanish, yellow or leeks are all great substitutes.
- Fresh sage - use 1 teaspoon of dried instead of fresh.
- Heavy cream - this is an optional addition but you could also add some Greek yogurt or sour cream. If you want to keep it lighter you can add milk but keep in mind not to bring the soup to a boil with the milk or it may separate. Coconut milk is a great dairy free option.
How to peel a butternut squash
Over the years I have tried every which way to peel a squash. This is the method I landed on some time ago and the way I find easiest. The skin is very thick so using a vegetable peeler doesn't quite do the trick. A sharp knife ensures you get all the peel without having to go back and peel it a second time. It's quick and easy with little mess.
First cut the top and bottom off the squash. Then cut it in half, width-wise, right above the rounded bottom section. Stand each half on it's end. Using a sharp knife remove the skin from top to bottom, working your way around the sides. With the rounded bottom half you will probably need to go around it with a paring knife to remove a bit from the bottom edge that the knife will miss.
How to cut a butternut squash
Slice each half into approximately ¾ inch slices. Stack 2 or 3 at a time and slice into sticks the same thickness. Then cut the sticks into cubes. Toss them into a large bowl.
How to cut a fennel bulb?
If you've never tried fresh fennel now's the time! It is such a lovely vegetable raw or cooked. It actually isn't a vegetable. Technically it's an herb but we use it as a vegetable. It has a texture similar to celery, but less stringy, and a very mild licorice flavour. You can save the fronds to use as a garnish for the soup. It's also delicious tossed into salads.
Cut the stems off and discard them. If you notice damaged or bruised outer leaves you can remove them or peel off the brown parts with a vegetable peeler. I always look for beautiful fresh bulbs to avoid having to peel off any layers. Cut into quarters lengthwise. Remove the core from each piece. Cut into slices and then into cubes. Toss into the bowl with the squash. Toss with some olive oil, salt, and cayenne pepper (optional), top with some halved garlic cloves, and roast in the oven for about 30 minutes.
How to make this recipe
Step 1 - While the vegetables are roasting, dice up a large onion and two apples. In a pot large enough to hold all the vegetable and stock, sauté the onion until it's very soft. I always do this at medium to low heat so the onions don't brown. Add the apples, chopped sage, nutmeg, and 1-2 teaspoon salt. Stir and set aside if the squash and fennel are still roasting.
Step 2 - Add the roasted vegetables to the soup pot when they are done and return to the heat. Add four cups of stock and bring to a boil. Whenever I make soup I start with only part of the amount of stock. Each pot of soup comes out a different thickness so I like to adjust that after pureeing. How thick or thin is a matter of personal preference so add as much or as little extra as you like. Once boiling turn the heat down to a simmer and cook for another 15-20 minutes. Remove from the heat and puree.
Best way to puree soup
The preferred way is dependent on how smooth you want your soup and what equipment you have. If you like a super silky texture then use a traditional blender. If you like a bit more texture, but still smooth, use a hand blender. One of the reasons I love a hand blender so much is you can just do it right in the pot with only a small piece to clean. I'm all about doing the fewest amount of dishes possible! I have a very old hand blender but this is the one I've had my eye on for the day mine bites the dust! CUISINART Hand Blender with Chopper Attachment. (affiliate link)
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This is where I decide how much more stock to add. I added 2 extra cups for a total of 6 cups of stock.
If you are using cream add it all to the soup pot. Or add a little to each bowl as you serve it. Top with some toasted pumpkin seeds and fennel fronds and you are ready for your Instagram shots!
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📖 Recipe
Roasted butternut squash, fennel and apple soup
Equipment
- 6 L soup pot or dutch oven
- Traditional or hand blender
Ingredients
- 1 medium butternut squash, peeled and cubed, 6-8 cups
- 1 medium fennel bulb, cored and cubed
- 3 cloves garlic, peeled and cut in half lengthwise
- 1+2 teaspoon salt
- ½ teaspoon cayenne pepper, optional
- 3+1 tablespoon olive oil
- 1 large onion, white or Spanish, peeled and diced
- 2 small apples, peeled and cubed, about 1 ½ cups
- 2 teaspoon sage leaves, chopped. 8-10 small leaves
- ½ teaspoon nutmeg, ground
- 4-6 cups vegetable or chicken stock
- 1 cup 35% cream, optional
- ½ cup pumpkin seeds, toasted
- fennel fronds for garnish, optional
Instructions
- Preheat oven to 400°F
- Peel and cube the squash. Cut off the stems of the fennel bulb saving some of the fronds for garnish if desired. Dice.
- Place squash and fennel in a large bowl add halved garlic cloves. Pour over 3 tablespoon olive oil, 1 teaspoon of salt and cayenne pepper if using. Toss to coat. Pour mixture onto a baking tray and roast in preheated oven for 20-30 minutes or until nice and soft. Stir half way through roasting.
- While vegetables are roasting dice onion and apples. Add 1 tablespoon olive oil to to a large pot. Over medium heat saute onions until they are very soft, 6-8 minutes. Add apples, sage, nutmeg and 2 teaspoon of salt. Stir. If vegetables haven't finished roasting, remove onions from heat and set aside.
- Add the roasted vegetables to the pot with onions and apples. Return to medium-high heat.
- Add 4 cups of stock and reserve the extra 2 cups. Bring everything to a boil, reduce heat and simmer for 15-20 minutes.
- Remove from heat and blend with a hand or regular blender. Adding more stock to achieve desired thickness. Taste and adjust seasoning.
- If using cream, add it to the soup and stir, or pour a small amount into each serving. Garnish with pumpkin seeds and fennel fronds if desired.
Notes
- Soup will keep in the refrigerator for one week.
- Freeze for up to 6 months.
- FOR THE LIVY METHOD: This recipe is low on protein so for lunch, top with pumpkin seeds, hemp hearts, cheese, or any other protein toppings. You can also add a can (rinsed) of your favourite beans. Or have it with a side of protein such as a piece of chicken, boiled egg, tuna salad etc. For dinner serve it as a vegetable side to your protein of choice.
Susan says
Every fall now I make this gem of a soup….sooooo good, again my teenage kids will eat it! Who knew veggies could taste good was of their comments haha
Staci says
I had everything on hand to make this soup, even the fennel!! I did not have fresh sage, but used dried sage. Instead, I am going to add some Greek yogurt at the end and top with some pecans and add a little sausage for protein. Delicious!!!
Andrea says
Yum! Love the additions! So happy you enjoyed it!
Lori says
This is my absolute favourite soup ever… so easy to make and so full of flavour. Love it!!!!
Serena says
Made this with carrot instead of apples and it was so good! Also omitted the cream and topped with fried crispy sage. So delicious! Will definitely make it again.
Cyndy says
Easily the best squash soup I have made… and I have tried a few!
Heather says
Hi Andrea - looking to make this soup today. The only ingredient I don't have is the fresh sage. Can I use dried sage - I do have that on-hand? If yes, how much...I know it's less than fresh. Will it be terrible to substitute??
Thanks!
Andrea says
Hi Heather! It's hard to say without having tried it but what I would do is add a bit less that what the conversion is just to be safe. Dried sage can be quite strong. Let me know how it turns out!
Heather says
Ok - will do (and now I see your "substitutions" section. Should have read that first! I'll try a little less than the 1t! Thanks!)
Karen MacIntyre says
I made the recipe exactly as written and was thrilled with the richness of flavour. I’m not a fan of cooked fennel, but used it anyway and it was delicious. I think the roasted vegetables add another layer of flavour and the cream brought it all together. Thanks for all the great recipes Andrea!
Andrea says
I'm so happy you enjoyed it! Thank you so much for the lovely comment 😊
Aline says
Hi Andrea, Just made the soup and it is great, I could not find any fennel bulb so I used celery and I put fennel seeds instead. I will definitely make it again and again ❤️ Thanks again for sharing with us
Andrea says
It's my pleasure Terry! So happy you enjoyed it!
Pam says
This soup scrams Autumn. It was so thick, you could almost chew it. I didn't add any milk, but some coconut milk would blow it off the charts.
Marylynn says
I think this is my new squash soup recipe, added coconut milk as the extra cup of broth.
Andrea says
Oooh I love the addition of coconut milk! So happy you enjoyed it!
Kim says
OMG Andrea, this has become my new favourite! Absolutely delicious!! I add 1 cup of 2% milk instead of cream. It's soooo good! Thank you
Andrea says
Hi Kim! I'm so happy you enjoyed the soup!! Thanks for commenting 😀
Julie says
I wish I could rate this soup a 10. It is my favorite soup. So comforting and so delicious. Thank you for introducing me to fennel
Andrea says
Hi Julie!
So happy you love the soup! Fennel is so delicious and a great discovery for sure!
Teri Williams says
I’m terrible in the kitchen. I had never heard of fennel or purchased butternut squash. This is now my favorite soup! Thank you ❤️
Lynn says
Hi Andrea, I have frozen cubed butternut squash on hand that I would like to use up (besides it is convenient). Can I just thaw it in a collander first?
Andrea says
Yes absolutely! Enjoy!
Kathy says
This looks delicious. Could I use dried sage and if so how much?
Andrea says
Hi Kathy!
Yes you could use dried sage. Half the amount is the general recommendation for substituting dried for fresh herbs. Hope you enjoy it! 😀
Lisa Faley says
This was delicious and easy! I had a super large squash, so there was no room on the sheet pan to roast the fennel, so I added it to the broth with apples and it turned out fabulous! Definitely making this again..... bonus is it is beautiful enough for company!
Andrea says
Fantastic! I'm so happy you enjoyed the recipe and were able to modify to suit your needs! 😀
Tamy says
I made a few changes to make it a “Gina Plan” one pot lunch. I added some spinach (even though it did change the gorgeous orange colour once I blended) AND I added 2 cans of chickpeas to get in my protein (added after blending). The cream drizzle on top was divine!!!! It really tasted amazing and the whole family LOVED it!!!
Although you suggest trying different seasonings (using what we have at home), I am too scared to ruin things not knowing what combos will work well together. Still learning....
Thank you again for another delicious meal!!!
Andrea says
Wonderful additions! Love it!!
Beth Kelln says
Made this recipe on Sunday and it's my go to for lunch. Never eaten fennel in my life, but holy cow! It compliments the squash perfectly. Thanks Andrea:)
Andrea says
Love it!! Isn't it great? One of my favourite vegetables.
So happy you enjoyed the soup!
Sylvie Charbonneau says
This was so delicious and easy to make. I loved the step by step instructions with the pictures. My family loved it. I'm happy a work colleague refer me to your website. I plan to do more of your recipes.
Andrea says
Thank you Sylvie! I'm so happy you are enjoying it and plan to try more!
MONIKA Birk says
Does it make a big difference to roast the squash rather than steam it? That’s what I usually do
Andrea says
Hi Monika,
Roasting brings out more flavour from the squash but no problem steaming if that's your go-to method.