Honeynut Squash Soup


The natural sweetness of this vegetarian honeynut squash soup is amplified with honey and vegetable broth. Sage flavors the soup and sour cream brings in a little tang, balancing the earthy flavors.

Honeynut Squash Soup
Photo: Caitlin Bensel
Active Time:
35 mins
Total Time:
1 hr 5 mins


  • 2 tablespoons unsalted butter

  • 1 medium yellow onion, thinly sliced

  • 4 cloves garlic, thinly sliced

  • 2 tablespoons chopped fresh sage

  • 2 medium honeynut squash (1 1/2 lbs. each), peeled and cut into 1-inch pieces (about 9 cups)

  • 7 cups reduced-sodium vegetable broth

  • 5 tablespoons reduced-fat sour cream, divided

  • 2 teaspoons honey

  • ¼ teaspoon cayenne pepper

  • ¼ teaspoon plus a pinch of freshly grated nutmeg

  • ¼ teaspoon salt

  • 2 teaspoons water


  1. Melt butter in a large Dutch oven over medium-high heat, stirring occasionally, until brown and nutty-smelling, 4 to 5 minutes. Reduce heat to medium; add onion and stir to coat. Cook, stirring occasionally, until softened, about 8 minutes, adding garlic and sage during the last 2 minutes of cooking time. Add squash and broth; increase heat to high and bring to a boil. Reduce heat to medium and simmer, stirring occasionally, until the squash is very tender, 30 to 35 minutes.

  2. Transfer half of the squash mixture to a blender; add 2 tablespoons sour cream. Secure the lid on the blender; remove the center piece of the lid to allow steam to escape. Cover the opening with a kitchen towel. Process until smooth, about 30 seconds. (Use caution when blending hot liquids.) Transfer the mixture to a bowl. Repeat with the remaining squash mixture and 2 tablespoons sour cream. Return all of the pureed soup to the pot. Stir in honey, cayenne, nutmeg and salt.

  3. Combine water and the remaining 1 tablespoon sour cream in a small bowl; stir until well-blended.

  4. Divide the soup evenly among 4 bowls and drizzle with the sour cream mixture.

To make ahead

Refrigerate in an airtight container for up to 5 days or freeze for up to 2 months.

Nutrition Facts (per serving)

259 Calories
9g Fat
46g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 1/3 cups
Calories 259
% Daily Value *
Total Carbohydrate 46g 17%
Dietary Fiber 12g 43%
Total Sugars 15g
Protein 4g 8%
Total Fat 9g 12%
Saturated Fat 5g 25%
Cholesterol 23mg 8%
Vitamin A 32574IU 651%
Sodium 414mg 18%
Potassium 952mg 20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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