Mediterranean Butternut Squash Soup

Roasted butternut squash soup with a cozy Mediterranean twist—spiced, tahini-enriched, and brightened with herbs and citrus.

Prep: 15 min • Cook: 1 hr • Serves: 4 • By Dr. Terry Simpson

Fresh squash in season invites a comforting bowl. This version adds depth through warm spices, an unexpected tahini creaminess, and a vibrant herbal finish.

Ingredients

• 1 large butternut squash, peeled, cubed
• 2 Tbsp olive oil, divided
• 1 onion, chopped
• Pinch of paprika + pinch of nutmeg or cinnamon (optional)
• 2 cups chicken or vegetable stock
• ½ cup tomato salsa
• 1 tsp chopped fresh rosemary or sage (optional)
• 1 Tbsp tahini (optional for creamy vegan richness)
• Salt & pepper, to taste
• Garnish: Greek yogurt or EVOO drizzle + chopped hazelnuts or pepitas

Instructions

1. Preheat to 425°F. Toss squash with 1 tbsp oil, salt, and spices; roast until starting to brown (~25 min). Lower to 375°F, roast another 25 min until tender.
2. Heat remaining oil in a pan. Add onion (+ herbs if using) and sauté until fragrant (~5 min).
3. Add roasted squash, stock, and salt; bring to boil, then simmer 10 min.
4. Let cool slightly. Blend with tahini and optional citrus zest until smooth. Reheat gently without boiling.
5. Serve topped with salsa, a dollop of yogurt or oil drizzle, and crunchy nuts/seeds.

Mediterranean Notes

• Warm spices: Cinnamon, nutmeg, or paprika nod to regional flavor profiles.
• Nutty creaminess: Tahini adds richness while honoring Mediterranean fats.
• Herb aroma: Rosemary or sage offers fragrant lift.
• Vibrant garnish: Salsa, yogurt, or nuts bring brightness and texture.

Nutrition (Estimated per serving)

Calories: ≈220 kcal
Protein: ≈4 g
Fat: ≈10 g
Carbohydrates: ≈28 g
Fiber: ≈6 g
Sodium: ≈350 mg
Varies with tahini, stock, and garnish choices.