Description

A creamy, single-serve butternut squash soup that costs less than $2 to make. It uses no heavy cream, relying on blended squash and oat milk for richness, making it a perfect low-cost, low-waste meal for one.

Ingredients

Scale

2 cups cubed butternut squash (approx. 300g)
1/2 medium yellow onion, diced (approx. 85g)
2 cloves garlic, minced (approx. 6g)
1 1/2 cups vegetable broth (low-sodium)
1/2 teaspoon dried sage
2 tablespoons oat milk or heavy cream
1 tablespoon butter or olive oil
1/4 cup canned chickpeas, rinsed (optional)
Salt and black pepper to taste

Instructions

Heat butter or olive oil in a medium saucepan over medium heat.
Add diced onion and cook for 3-4 minutes until translucent and soft.
Add minced garlic and dried sage; cook for 1 minute until fragrant.
Add cubed butternut squash and stir to coat in the aromatics.
Pour in vegetable broth; ensure liquid barely covers the squash.
Bring to a boil, then reduce heat to low, cover, and simmer for 10-12 minutes until squash is tender.
Remove from heat. If using chickpeas, add them now.
Use an immersion blender to puree the soup directly in the pot until smooth.
Stir in oat milk or cream to adjust consistency.
Season with salt and pepper to taste.
Serve immediately, optionally drizzled with olive oil and cracked black pepper.

Notes

[‘Use fresh squash only; canned squash has a metallic taste.’, ‘Crush dried sage between palms before adding to release oils.’, ‘If freezing, make the soup slightly thinner as it thickens upon cooling.’, ‘Roast squash seeds for a crunchy topping.’, ‘Adjust consistency with extra broth if too thick or simmer uncovered if too thin.’]

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Soup
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 180
Sugar: 6
Sodium: 600
Fat: 6
Saturated Fat: 3
Carbohydrates: 28
Fiber: 5
Protein: 4

Keywords: butternut squash soup, budget meals, single serve recipes, low cost dinner, vegan soup, gluten-free soup, zero waste cooking, healthy soup, fall recipes