You know your soup game has peaked “I can’t be bothered to cook” when you start wondering if you can do it on a sheet pan and then blend it.
Well, here we are. I’ve made blender soup recipes before, but never like hmmm could I first throw this all on a sheet pan and then go from there.
Let me tell you. This is one of the best decisions I’ve ever made.
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Why You’ll Love this Dish:
- Big Flavor with Simple Ingredients – A few simple and easy to find ingredients make this dish come together.
- Meal Prep – This lasts all week which is always a win, plus it can be frozen for even longer meal prep options!
- Easy – Put it on the sheet pan, dump it in the blender, DONE!
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Sheet Pan Caramelized Onion and Butternut Squash Soup
Delicious, restaurant-worthy soup, made with just a sheet pan and a blender! You won't believe how much flavor you can get from this recipe with simple ingredients made in a fun and easy way.
Ingredients
For the sheet pan
- 2 pounds butternut squash, (907g) peeled and seeded, cut into 1-inch cubes,
- 2 large yellow onions, about 1 pound (454g), each cut through the root into 8 wedges
- 1 bulb garlic
- 3 tablespoons olive oil, divided (45ml)
- 1 tablespoon pure maple syrup (15ml)
- 1 teaspoon dried thyme
- 1 teaspoon rubbed sage
- 1 teaspoon smoked paprika optional
- 1 teaspoon sea salt
- ½ teaspoon black pepper
For the soup
- 4 cups low-sodium vegetable broth, plus more as needed (960ml)
- 1 cup unsweetened, unflavored plant milk (240ml)
- 1 tablespoon white or yellow miso (18g)
- 1 tablespoon balsamic vinegar (15ml)
- ¼ teaspoon ground nutmeg
- ⅛ to ¼ teaspoon cayenne pepper optional
- Sea salt and black pepper to taste
Optional toppings
- Crispy sage leaves
- Caramelized onion pieces
- Toasted pumpkin seeds
- Croutons
- Chili oil
- A swirl of plant milk or plant cream
- Freshly cracked black pepper
Instructions
- Prepare the oven and pan. Preheat the oven to 425°F (220°C). Line a large rimmed sheet pan with parchment paper.
- Season the vegetables. Add the butternut squash to one side of the prepared pan. Place the onion wedges on the other side, keeping the layers of each wedge intact as much as possible. Drizzle the vegetables with 2½ tablespoons (37ml) of the olive oil and the maple syrup. Sprinkle with the thyme, sage, smoked paprika, sea salt, and black pepper. Toss the squash to coat. Gently coat the onions, then arrange them with one cut side flat against the pan.
- Add the garlic. Slice approximately ¼ inch from the top of the garlic head to expose the cloves. Place it on a small piece of foil, drizzle with the remaining ½ tablespoon (8ml) olive oil, and wrap it loosely. Set it on the sheet pan.
- Roast. Roast for 25 minutes. Remove the pan from the oven and stir the squash. Carefully turn the onion wedges onto their second cut side. Return the pan to the oven and roast for another 20 to 25 minutes, or until the squash is completely tender, the garlic is soft, and the onions have dark golden, caramelized edges. A few deeply browned onion tips are welcome.
- Blend the soup. Carefully transfer the roasted squash and onions to a high-speed blender. Unwrap the garlic and squeeze the softened cloves from their skins into the blender. Add the vegetable broth, plant milk, miso, balsamic vinegar, nutmeg, and cayenne, if using. Remove the center cap from the blender lid to allow steam to escape, cover the opening loosely with a clean kitchen towel, and blend until completely smooth. Depending on the size of your blender, you may need to do this in batches.
- Adjust and serve. Taste and add more sea salt, black pepper, or balsamic vinegar as desired. For a thinner soup, blend in additional broth, ¼ cup (60ml) at a time. If needed, transfer the soup to a pot and warm over medium-low heat before serving. Finish with your desired toppings
Notes
Nutritional facts are only estimates. Please utilize your own brands for accuracy.
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Nutrition
Serving1cupCalories185kcalCarbohydrates28gProtein3gFat8gSaturated Fat1gPolyunsaturated Fat1gMonounsaturated Fat5gSodium557mgPotassium635mgFiber5gSugar9gVitamin A16266IUVitamin C36mgCalcium146mgIron2mg
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Frequently Asked Questions
Can I make this dish Top 9 Allergen Friendly?
Just make sure you use a safe-for-you non-dairy milk. For the miso, you can swap with no soy soy sauce.
How long is this dish good for?
This can be stored once cooled in the fridge for up to 5 days.
Is this dish freezable?
Yes, you can freeze the soup up to 3 months once cooled.
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