Cosy Roasted Butternut and Red Onion Soup

roasted butternut and onion soup

Suddenly the weather is getting colder, and the days are getting shorter. Winter is edging nearer and nearer. And I must say I’m excited! Sure, I’ll miss the sunscreen and bikinis – but I’ll happily trade my swimsuit for a cosy blanket, a glass of wine, and movie nights in front of the fireplace. Not to mention warm delicious winter food. I thought it was about time we turned up the heat here, so I decided to cook a cosy roasted butternut and red onion soup.

I adore butternut…especially roasted butternut! And it gives the soup a gorgeous rich flavor. Actually, all the ingredients in this soup are lovely on their own. When I finished roasting the butternut and red onion – it took a lot of self restraint NOT to eat the entire tray of veggies (a splash of balsamic vinegar and sprinkle of pumpkin seeds didn’t make it any easier for me). They looked wonderful!  The result was caramelized heaven! And consequently…this soup nearly didn’t come to be.

But before I continue…I should mention that this soup is SUPER LOW IN CALORIES. Yip. Absolutely guilt-free. At a measly 147 calories per serving – thou may devour bucket loads of the stuff!

roasted butternut and red onion soup




I have to warn you, though…

This is not one of those amazingly buttery butternut and red onion soups. Nope. No butter. Not that I have anything against butter. I just believe one should save your share of decadence for a rainy day. And this roasted butternut and red onion soup isn’t missing that rainy day I assure you. In fact, there are TOO MANY rainy days in winter, so  we should grasp every opportunity to be a little more conservative (comforting winter food is often overly rich and fatty).


The Process


roasted butternut and red onion soup

Soup is one of those magical winter meals. The best for many reasons: it’s cost-effective, it’s easy, it’s warm and comforting, and a very sensible meal because of the high liquid content.

But now let us move on to my Cosy Roasted Butternut & Red Onion Soup…

The process is relatively simple. And if I were to give you my shortest summary possible:

You roast the veggies, add it to a pot after cooking, add a few select flavors, and lastly add a ton of liquid and blend. Simplest recipe ever right? Well, that’s soup for you – piece of metaphorical cake.

Okay okay, so there’s a little more to it than just that. A few teeny tiny details. You’ll find the full recipe below. But in essence, the above is pretty accurate.

roasted butternut and red onion soup


5.0 from 1 reviews
Cosy Roasted Butternut and Red Onion Soup
Nutrition Information
  • Serves: 1350 ml
  • Serving size: 250ml
  • Calories: 147
  • Fat: 3.5g
  • Carbohydrates: 26g
  • Sugar: 6g
  • Sodium: 509mg
  • Fiber: 4g
  • Protein: 3.5g
  • Cholesterol: 0mg
Recipe type: Soup
Cuisine: Soup
Prep time: 
Cook time: 
Total time: 
A cosy Roasted Butternut and Red Onion Soup that's LESS THAN 150 calories per serving!
  • 1 whole butternut cut into chunks (around 900 grams)
  • 1 red onion, roughly chopped
  • 1 tbsp balsamic vinegar
  • seasoning to taste (I use Robertson's garlic and herb)
  • 1 tbsp olive oil
  • 3 cups chicken stock
  • 1 cup water
  • 1 tsp garlic
  • ¼ tsp chili flakes
  • 1 tsp honey
  • ⅛ tsp nutmeg
  • 1 tsp salt
  • 10 grinds of pepper
  1. Preheat the oven to 180 degrees Celsius.
  2. Combine the butternut and red onion, and place on a baking tray.
  3. Drizzle with 1 tbsp olive oil and seasoning to taste.
  4. Drizzle with balsamic vinegar.
  5. Mix with your hands and place in the oven for 20 minutes.
  6. After 20 minutes: optionally sprinkle some pumpkin seeds onto the mix.
  7. Roast for a further 20 minutes.
  8. Remove from the oven and set aside.
  9. Remove the pumpkin seeds to use as a garnish.
  10. On medium heat - fry the garlic in 1 tsp of oil.
  11. Add the roasted veggies and stir.
  12. Add the chili flakes and nutmeg. Stir.
  13. Add 3 cups of chicken stock and 1 cup of water.
  14. Stir in 1 tsp of honey, the salt and pepper, and bring to the boil.
  15. Use a stick blender to blend the soup until smooth (or transfer in batches in a normal blender).
  16. Garnish with a dollop of plain yogurt and a sprinkle of pumpkin seeds.


roasted butternut and red onion soup

I really hope you enjoy this! Such a lovely way to warm your bones on a cold day 🙂

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  1. Okay you have to stop now Loraine 😉 This is the second recipe I’ve read and my laptop is drowning, bite marks all over the place. How is it possible that low calorie food can look and sound sooooo good?

    1. Haha Michelle! You’re hilarious! My speciality is making diet food not taste like diet food 😉 I’m glad you like it xxx

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