Creamy butternut squash soup
A comforting soup with sweet butternut squash, carrots and onions, finished with cream
Allergens: contains celery, cereals containing gluten, milk, sulphites. Brands differ, so always check the labels on what you buy.
Per serving (approx.): 26g carbs · 8g sugars · 6g fibre. Diabetes-friendly: no added sugar, 45g carbs or less and plenty of fibre per serving. Estimates for carb counting, not medical advice. If you have diabetes, follow your GP or dietitian's advice.
Not every ingredient has a checked price at Aldi, Lidl, Asda, Morrisons, Iceland, so they aren't compared here.
Ingredients and prices
Swipe the table to see every supermarket.
| Ingredient | Tesco | Sainsbury's |
|---|---|---|
| Butternut squashnot compared | – | – |
| Onionuse 1 | £0.951kg · £0.10 per 100g | £0.953 pack · £0.32 each |
| Carrotsuse 2 | £0.691kg · £0.07 per 100g | £0.35500g |
| Creamuse 50ml | £0.95150ml · £0.63 per 100ml | £0.95150ml · £0.63 per 100ml |
| Basket total (full packs) | £2.59 | £2.25 |
| Cost of what this recipe uses | £0.58 | £0.75 |
| Per serving | £0.14 | £0.19 |
Not compared (a price wasn't found at every shop, so it isn't in the totals): Butternut squash.
From your cupboard
Not in the prices above. Check you have these before you start.
Prices checked on 3 October 2026 from each supermarket's own listing or a price-comparison site. Each shop's unit price (or pack size) is shown under its price, and "cost of what this recipe uses" compares like with like (tap a price to see its source). Cheapest in each row is ticked. Prices, offers and pack sizes change; loyalty-card prices are not included unless stated.
Method
The method is written for 4. For a different number, use the amounts in the table above.
- Peel the butternut squash (about 1 kg), halve lengthways, scoop out seeds, then cut the flesh into 2 cm cubes. Peel and finely dice the onion. Trim the carrots and slice into 1 cm rounds. Measure 50 ml double cream into a small jug and set aside.
- Heat 1 tbsp vegetable oil in a large heavy-based saucepan (about 24 cm diameter) over a medium heat. Add the diced onion and a pinch of salt; cook for 5–6 minutes, stirring occasionally, until softened and translucent but not browned.
- Add the carrot rounds and squash cubes to the pan. Stir well to coat in the oil, then cook for 3–4 minutes until the vegetables start to colour at the edges.
- Pour in 1 litre hot vegetable stock (from 1 cube or pot), stir, and bring to a gentle boil. Reduce to a low simmer, cover with a lid, and cook for 20–25 minutes until the squash and carrots are completely tender and easily pierced with a knife tip.
- Remove the pan from the heat. Using a stick blender, blitz the soup directly in the pan for 1–2 minutes until perfectly smooth and velvety with no visible chunks. Alternatively, blend in batches in a jug blender, venting the lid.
- Return the soup to a low heat. Stir in the 50 ml cream and warm through for 2 minutes — do not let it boil. Season with ½ tsp salt and ¼ tsp black pepper, taste, and add a pinch more salt or a grating of nutmeg if needed.
- Ladle the hot soup into four bowls. Drizzle each with a few drops of extra cream or olive oil and scatter with toasted pumpkin seeds or chopped sage if using. Serve immediately with crusty bread on the side.
Tips
- Swap double cream for 50 ml whole milk or a splash of oat cream to cut cost and fat; the soup stays creamy from the blended squash.
- Batch‑cook: double the recipe, cool completely within 1–2 hours, portion into airtight containers and freeze for up to 3 months. Defrost overnight in the fridge, reheat once until steaming hot throughout (74 °C), and eat within 24 hours.
- Reheat gently on the hob over low heat, stirring often, or microwave in 1‑minute bursts stirring between, until steaming hot throughout (74 °C).
Nothing wasted: your leftover ingredients
Supermarkets sell set pack sizes, so you'll have some ingredients left. Here's how to keep them, and other recipes here that use them up.
- Onion · about 850g left
Chop the rest and freeze it flat in a bag: it cooks straight from frozen in soups, curries and sauces. Whole onions keep for weeks somewhere cool, dark and dry. Use it in: Chilli con carne, Egg fried rice, Creamy Tomato & Hidden Veg Pasta Bake. - Carrots · about 340g left
Keep in the fridge salad drawer for up to 2-3 weeks, or slice and freeze. Great grated into bolognese, chilli or soup. Use it in: Lentil and vegetable soup, Creamy Tomato & Hidden Veg Pasta Bake, One-pan chicken, potatoes and veg. - Cream · about 200ml left
Keep in the fridge and use by the date on the pack; milk can also be frozen. Use it in: Rich Chocolate Mousse, Chicken Stroganoff, Creamy Chicken Risotto.
Storing leftovers
Cool leftovers and put them in the fridge or freezer within 1–2 hours. Eat fridge leftovers within 2 days, or freeze them. Defrost in the fridge and reheat only once, until steaming hot all the way through (Food Standards Agency guidance).