Full Flavored Butternut Squash Soup Recipe

Full Flavored Butternut Squash Soup Recipe
Heather Nicholds, C.H.N.

Roasting the vegetables in this healthy brings out their sugars and gives a full flavor to your dishes. Even without dairy this recipe makes a thick and creamy soup

If you want to make it extra creamy, just add a tablespoon of tahini or almond butter when you puree.

Full Flavored Butternut Squash Soup Recipe

Prep time:
Cook Time:
Time from start to eating:
Makes enough for 6 bowls

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  • 1 small squash
  • 2 red peppers
  • 1 whole garlic bulb
  • 1 Tbsp olive oil
  • 1 yellow onion, diced
  • Sea salt (approx 2 tsp)
  • pinch cayenne
  • ½ tsp ground coriander
  • ½ tsp ground cumin
  • 3 cups water
  • zest & juice of 1 lime
  • toasted pumpkin seeds, optional, garnish


  1. Start by roasting the squash, peppers and garlic. Put the squash in an oven heated to 350 degrees F for about 40 minutes. The peppers and garlic will go into the oven about 20 minutes into the squash cooking time. The squash when fully cooked will be very soft when poked with a fork.
  2. If you are toasting some pumpkin seeds, they only need a few minutes, so put them in just as the vegetables are finishing and keep a close eye on them. Once the vegetables are cooked, pull them out and allow them some time to cool off before handling them.
  3. In the mean time, heat a large soup pot to medium heat, and saute the onion in olive oil until soft. Chop the pepper roughly, and squeeze the now soft cloves of garlic out of the bulb. Scoop the flesh out of the squash skin. Add all of these to the soup pot, then pour in 2 cups of the water.
  4. Puree the soup with a hand blender. Add more water to your desired consistency. Season with the salt and spices, using cayenne to your own preference – it is pretty potent. Stir in the lime zest and juice. Bring the whole pot to a boil, then turn down and simmer for at least 10 minutes, or up to an hour. Serve garnished with toasted pumpkin seeds.


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