A rich, roasted butternut squash and tomato soup that’s easy to make and blended for a comforting, balanced lunch.
My butternut squash and tomato pasta sauce has long been one of our favourites, and it was that delicious combination that made me think about it as a soup recipe.
The natural sweetness of roasted butternut squash works so well with tomatoes that it felt like an obvious next step to turn it into a soup we could enjoy for a hearty lunch. This version starts in the oven, letting the vegetables do the work, before everything is blended down into a smooth, satisfying soup that’s comforting and nourishing.
🔗If soups are a regular part of your lunch routine, you might also like my round-up of blood sugar-friendly soup recipes.
Why This Roasted Butternut Squash Tomato Soup Works
Roasting builds flavour naturally – Roasting the butternut squash, carrots, red pepper, onion, and garlic brings out their natural sweetness and depth. This means the soup tastes rich and satisfying without needing added sugar or heavy ingredients.
A balanced mix of vegetables – Butternut squash and carrots add gentle sweetness, while tomatoes bring acidity and savoury depth. Together, they create a tomato and vegetable soup that feels balanced.
Rich in fibre for steadier energy – This roasted butternut squash soup is packed with fibre from a variety of vegetables. Fibre helps slow digestion, which can support more stable blood sugar levels and help the soup feel filling.
Naturally nutrient-dense – The vegetables in this soup provide a range of vitamins and antioxidants, including vitamin A from the squash and carrots, vitamin C from the tomatoes and red pepper, and supportive plant compounds that contribute to overall health.
Blended smoothly for comfort and satisfaction – Blending the roasted vegetables with tomatoes and stock creates a smooth, comforting texture that works well for lunch or a light meal. It is easy to eat, easy to portion, and pairs well with protein or whole food carbohydrate sides.
Soup Ingredients
- Butternut squash, peeled and cubed – Naturally sweet and rich in fibre, which helps slow digestion and support steadier blood sugar levels. I use the pre-cut packs from Sainsbury’s for convenience
- Onion and Garlic
Adds savoury depth and contains plant compounds that support overall metabolic health - Carrots and Red Pepper – Provide gentle sweetness, fibre, plus vitamins A and C
- Olive oil
A source of healthy fats that help with flavour, satiety, nutrient absorption and blood sugar balance - Salt, black pepper, Rosemary and Thyme – For seasoning and extra flavour
- Tinned chopped tomatoes – Adds acidity, fibre, and antioxidants, helping create a more balanced tomato and vegetable soup
- Vegetable stock – Adjust to control thickness without diluting flavour
How to Make This Butternut Squash Tomato Soup
1. Roast the Veggies
Preheat your oven to 200°C fan.
Add the chopped butternut squash, onion, carrots, red pepper, and whole garlic cloves to a large roasting tray. Drizzle with olive oil and season with thyme, rosemary, salt and pepper. Toss well so everything is lightly coated.
Roast for 35 to 40 minutes, stirring once halfway through, until the vegetables are soft and lightly caramelised at the edges.
2. Add tomatoes and stock
Transfer the roasted vegetables to a large pot or a heatproof blender jug. Squeeze the roasted garlic cloves out of their skins and discard the skins.
Add the tinned tomatoes and start with around 600 ml of vegetable stock.
3. Blend until smooth
Blitz the soup until smooth using a stick blender or immersion blender.
If the soup is thicker than you like, add a little more stock and blend again until you reach your preferred consistency.
4. Taste and adjust
Finish the tomato and squash soup by gently reheating and adjusting the seasoning if needed. At this stage, you can also add any optional spices if using. Serve warm for a hearty lunch or light meal.
Texture and Consistency Tips
This roasted butternut squash and tomato soup is easy to adjust depending on how you like it.
- For a thicker soup, use less stock when blending. This works well if you plan to serve it with toast or oatcakes.
- For a lighter, drinkable soup, add a little more stock and blend again until smooth. This is ideal for flasks or packed lunches.
- If the soup thickens as it cools, simply loosen it with a splash of hot water or stock when reheating without affecting the flavour.
Batch Cooking, Storage, and Freezing
This roasted vegetable soup with tomatoes is ideal for batch cooking.
- Store in an airtight container in the fridge for up to 3 days
- Freeze in portions once fully cooled and use within 3 months
- Defrost overnight in the fridge and reheat gently on the hob or in the microwave
If freezing, you may find the soup thickens slightly when reheated. Just add a splash of stock or water and stir well before serving.
Diabetes Note
This butternut squash tomato soup works well as part of a balanced meal thanks to the mix of vegetables and fibre.
The fibre from the vegetables helps slow digestion, which can support steadier blood sugar levels and help the soup feel satisfying. It’s a simple, flexible option for lunches that need to be practical as well as nourishing.
To make it more filling:
- Serve with a source of protein such as boiled eggs, grilled chicken, cheese, or a spoonful of Greek yoghurt stirred through
- Pair with whole food carbohydrates like seeded bread, oatcakes, or a small portion of wholegrain toast
Other Butternut Squash Recipes to Try
If you enjoy the flavours in this soup, the same roasted butternut squash base works well in other meals too.
- Butternut Squash and Tomato Pasta Sauce – blended into a rich, family-friendly sauce for pasta or grain bowls.
- Vegetarian Stuffed Butternut Squash – A more substantial meal that pairs roasted squash with savoury fillings for a balanced dinner.
- Broccoli and Butternut Squash Soup – Another vegetable-led soup that works well for lunches and batch cooking.
- Sausage and Butternut Squash Traybake – A simple oven-based meal combining roasted squash with protein for an easy weeknight dinner.
Roasted Butternut Squash and Tomato Soup
A blood sugar-friedly roasted butternut squash and tomato soup blended for a comforting, balanced lunch.
6
servings10
minutes40
minutes50
minutesIngredients
800 g 1 3/4 lb butternut squash, peeled and cubed
1 large 1 large yellow onion, chopped
2 large 2 large carrots, chopped
1 medium 1 medium red pepper, chopped
2 cloves 2 cloves of garlic
1 tbsp 3 tsp olive oil
1 tsp 1 tsp dried rosemary
1 tsp 1 tsp dried thyme
2 tins 2 tins 400g/15oz chopped tomatoes
600 ml 20 fl oz vegetable stock
salt & black pepper to taste
Directions
- Preheat the oven to 200°C fan (220°C conventional / 425°F).
- Add the butternut squash, onion, carrots, red pepper, and whole garlic cloves to a large roasting tray.
- Drizzle with olive oil, sprinkle over the dried rosemary and thyme, and season with salt and black pepper. Toss well so everything is evenly coated.
Roast for 35 to 40 minutes, stirring once halfway through, until the vegetables are soft and lightly caramelised. - Transfer the roasted vegetables to a large saucepan or a heatproof blender jug. Squeeze the roasted garlic cloves out of their skins and discard the skins.
- Add both tins of chopped tomatoes and around 600 ml of vegetable stock.
- Blitz using a stick blender or countertop blender until smooth. Add extra stock a little at a time if you prefer a looser soup.
- Finish the tomato and squash soup by gently reheating and adjusting the seasoning if needed. Serve warm for a hearty lunch or light meal.
Equipment
Hand BlenderBuy Here
Tips and Notes
- For a thicker soup, use less stock and blend until smooth.
- For batch cooking, allow the soup to cool fully before storing. It keeps well in the fridge for up to 3 days and freezes well for up to 3 months.
- Diabetes Note – This soup is rich in fibre from vegetables and balanced with healthy fats, which can help support steadier blood sugar levels as part of a well-planned meal.
- Nutrition information is provided as a guide only and is based on the ingredients I use. Carbohydrate values may vary by brand and portion size. For insulin dosing, always calculate carbs using your own ingredients.
Nutrition Facts
- Total number of serves: 6
- Calories: 177kcal
- Fat: 4g
- Saturated Fat: 1g
- Carbohydrates: 25g
- Fiber: 10g
- Sugar: 14g
- Protein: 6g
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