Creamy Butternut and Potato Soup: A Comforting Fall Recipe

As the leaves begin to change and temperatures drop, there's nothing quite like a steaming bowl of homemade soup to warm both body and soul. This creamy butternut squash and potato soup is the epitome of fall comfort food – silky, rich, and bursting with seasonal flavors. Perfect for those crisp autumn evenings when you need something nourishing yet indulgent, this recipe combines the natural sweetness of butternut squash with the comforting heartiness of potatoes in a symphony of fall flavors.

Why Butternut Squash Soup is Perfect for Fall

Butternut squash reaches its peak during autumn months, making it not only seasonally appropriate but also more flavorful and affordable. This bell-shaped gourd offers a naturally sweet, nutty taste that pairs beautifully with savory herbs and spices. Beyond its delicious flavor profile, butternut squash packs an impressive nutritional punch – it's loaded with vitamins A and C, potassium, and fiber.

The addition of potatoes to this classic soup creates a heartier texture while helping to achieve that velvety smoothness without relying too heavily on cream. The starch from the potatoes naturally thickens the soup, creating a satisfying consistency that feels indulgent without being overly heavy.

Seasonal Benefits of Butternut Squash

Fall-harvested butternut squash doesn't just taste better – it's at its nutritional peak. This seasonal star contains beta-carotene, which converts to vitamin A in the body, supporting eye health and immune function – particularly important as cold and flu season approaches. The fiber content helps maintain digestive health, while its complex carbohydrates provide sustained energy during those busy autumn days.

For those with sensitive digestive systems, butternut squash is generally well-tolerated and considered low FODMAP in appropriate portions, making it an excellent base for those following specialized diets. If you're particularly concerned about digestive comfort, Casa de Sante offers digestive enzymes that can be helpful companions to hearty fall meals, supporting optimal nutrient absorption without discomfort.

The Perfect Low FODMAP Fall Soup Recipe

This butternut squash and potato soup recipe has been carefully crafted to be gut-friendly while still delivering maximum flavor. By mindfully selecting ingredients and controlling portions, this soup can be enjoyed even by those following a low FODMAP diet. The recipe avoids common digestive triggers while maintaining the rich, comforting qualities that make soup the ultimate fall comfort food.

Key Ingredients and Their Benefits

Each ingredient in this soup has been thoughtfully selected not just for flavor but for nutritional benefits as well. Butternut squash provides vitamin A and fiber, while potatoes add satisfying starchiness and potassium. Fresh herbs like sage and thyme don't just enhance flavor – they contain antioxidants and anti-inflammatory compounds that support overall wellness.

The recipe uses a moderate amount of lactose-free cream, which provides richness without digestive discomfort for those sensitive to lactose. For an extra protein boost without compromising on digestive comfort, you might consider stirring in a small amount of Casa de Sante's low FODMAP certified protein powder just before serving – it integrates seamlessly while adding nutritional value, especially if you're serving this soup as a complete meal.

Equipment You'll Need

Don't worry about needing fancy equipment for this recipe. The essentials include a large pot or Dutch oven, a sharp knife for tackling the butternut squash, a vegetable peeler, and either an immersion blender or standard blender for pureeing. If using a standard blender, be sure to work in batches and take precautions when blending hot liquids by removing the center cap and covering with a kitchen towel to allow steam to escape.

Low FODMAP Creamy Butternut and Potato Soup Recipe

Title

Low FODMAP Creamy Butternut and Potato Soup

Description

A velvety, comforting soup that combines the natural sweetness of butternut squash with creamy potatoes. This gut-friendly version delivers all the fall flavors without the digestive discomfort, making it perfect for cozy autumn evenings or elegant holiday starters.

Ingredients

• 1 medium butternut squash (about 2-3 pounds), peeled, seeded and cubed (1-inch pieces)
• 2 medium russet potatoes, peeled and cubed
• 2 tablespoons olive oil or garlic-infused oil (for low FODMAP)
• 1 tablespoon fresh sage leaves, chopped
• 1 tablespoon fresh thyme leaves
• 1 tablespoon maple syrup (optional)
• 4 cups low FODMAP vegetable or chicken broth
• 1/2 cup lactose-free cream or full-fat coconut milk
• 1/2 teaspoon ground nutmeg
• Salt and freshly ground black pepper to taste
• 2 tablespoons pepitas (pumpkin seeds) for garnish
• Fresh chives, chopped, for garnish

Instructions

1. Heat olive oil or garlic-infused oil in a large pot over medium heat. Add the sage and thyme and cook for about 1 minute until fragrant.
2. Add the butternut squash and potato cubes to the pot. Season with salt and pepper and cook for 5 minutes, stirring occasionally.
3. Pour in the broth and bring to a boil. Reduce heat, cover, and simmer for 20-25 minutes until the vegetables are very tender when pierced with a fork.
4. Remove from heat and let cool slightly. Using an immersion blender, puree the soup until completely smooth. Alternatively, transfer in batches to a blender, being careful with the hot liquid.
5. Return the pureed soup to the pot over low heat. Stir in the lactose-free cream or coconut milk and maple syrup (if using).
6. Add nutmeg and adjust salt and pepper to taste. Heat through without boiling.
7. Serve hot, garnished with toasted pepitas and fresh chives.

Prep Time

20 minutes

Cook Time

35 minutes

Yield

4-6 servings

Cuisine

American/Fall

Tips for Perfect Soup Every Time

The difference between a good soup and an exceptional one often lies in the details. For the best flavor development, don't rush the initial cooking of the herbs in oil – this process, known as blooming, releases the essential oils in the herbs and creates a more aromatic foundation. Similarly, allowing the squash and potatoes to cook slightly in the herb-infused oil before adding broth helps to develop deeper flavors.

When it comes to texture, blending thoroughly is key to achieving that silky consistency. If you prefer an ultra-smooth soup, consider straining it through a fine-mesh sieve after blending. For those who enjoy some textural contrast, reserve a few roasted squash cubes before blending and add them back to the finished soup.

Make-Ahead and Storage Options

This soup actually improves with time as the flavors meld together, making it an excellent make-ahead option for busy weeknights or holiday entertaining. It can be refrigerated for up to 4 days in an airtight container, or frozen for up to 3 months. If freezing, it's best to do so before adding the cream – simply stir it in when reheating for the best texture.

When reheating, do so gently over medium-low heat, stirring occasionally to prevent scorching. If the soup seems too thick after storage, thin it with a little additional broth or water until you reach your desired consistency. A fresh garnish of herbs or toasted pepitas adds a welcome textural contrast and visual appeal to reheated soup.

Serving Suggestions and Pairings

This versatile soup works beautifully as a starter for a fall dinner party or as a main course when paired with appropriate sides. For a light meal, serve with a simple green salad dressed with a tangy vinaigrette to balance the soup's richness. If serving as a heartier main course, a slice of crusty gluten-free bread or a grilled cheese sandwich made with lactose-free cheese makes for perfect comfort food.

Nutritional Boosters

For those looking to enhance the nutritional profile of this already-healthy soup, consider stirring in a scoop of Casa de Sante's low FODMAP certified protein powder just before serving. Their unflavored variety blends seamlessly into warm soups, adding protein without altering the carefully crafted flavor profile. This addition is particularly valuable for those following plant-based diets who might need additional protein sources.

Another nutritional enhancement could include a sprinkle of Casa de Sante's prebiotic fiber blend as a garnish, which supports gut health while adding minimal FODMAPs. These thoughtful additions transform a simple soup into a complete nutritional powerhouse, perfect for supporting wellness during the fall and winter months.

Festive Presentation Ideas

The vibrant orange color of this soup makes it naturally festive and perfect for holiday gatherings. Serve in hollowed-out mini pumpkins for a show-stopping Thanksgiving starter, or pour into shot glasses for an elegant passed appetizer at fall gatherings. A swirl of cream, a sprinkle of microgreens, or a few crispy sage leaves can elevate the presentation for special occasions.

For casual family dinners, serve in wide, shallow bowls to allow the garnishes to be showcased. The contrast of the bright orange soup with green herbs and toasted pepitas creates a visually appealing dish that's as beautiful as it is delicious – proving that comfort food can indeed be sophisticated.

As autumn settles in, this creamy butternut and potato soup offers not just nourishment but a celebration of the season's bounty. Whether you're cooking for a crowd or simply treating yourself to a cozy night in, this recipe promises to deliver comfort in every spoonful – a true taste of fall that's kind to your digestive system while delighting your taste buds.