A creamy butternut squash soup with toasted seeds. Filling, comforting, simple, and healthy. The perfect vegan fall dinner.
Nothing says fall like a big bowl of creamy soup to me. It’s cozy, comforting, and delicious.
I had the biggest crush on this butternut squash soup two years ago. But for whatever reason, I forgot about it and moved on to something else. Such a shame ’cause it really is too good for that.
It comes together in less than 30 minutes from only 9 basic ingredients.
Plus, it’s super simple. First, you cut the butternut squash in half or quarters and scoop out the seeds. The seeds are then toasted in a dry pan along with the sunflower seeds until fragrant and golden.
In the meantime, you roughly chop the butternut squash, onions, and garlic and add them to a pot with water and vegetable stock powder (or liquid veggie stock!).
Add the toasted seeds to the pot and let cook for 10-15 minutes.
Finally, you blend everything into the most creamy and beautiful soup.
Here’s why I love this soup:
It’s creamy. Butternut squash and seeds make a great combo when it comes to the creaminess.
It’s filling. Thanks to the seeds, this soup is heartier than your typical veggie soup.
It’s full of omega-3 and -6, fibre, protein, vitamin A, and magnesium.
As most soups, this recipe can easily be done ahead of time and reheated when needed. I actually find that the flavour is even better on the second day.
And because soup without bread is just not right to me, I highly recommend serving it with some whole grain bread.
For more comforting and filling meals, check out my Ginger Turmeric Carrot Risotto, Sweet Potato Cauliflower Stew, and 30-Minute Mushroom Bean Stew.
If you try this recipe, let me know! Leave a comment, rate it, or share it on social media.

A creamy butternut squash soup with toasted seeds. Filling, comforting, simple, and healthy. The perfect vegan fall dinner.
- 1 butternut squash
- 1/4 cup sunflower seeds (35 g)
- 2 onions
- 2 garlic cloves
- 3 cups water
- 1 tsp vegetable stock powder
- 1/2 tsp cayenne pepper
- 1/2 lemon, the juice
- Salt and pepper, to taste
- 1 stem rosemary, finely chopped
- whole grain bread
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Peel and cut the butternut squash in half.
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Remove all of the seeds from the flesh. Toast the seeds over medium-high heat for 6-8 minutes or until very fragrant and golden brown. Add the sunflower seeds for the last 2 minutes.
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Measure out about 2 tbsp of the toasted seeds and set aside.
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Roughly chop the butternut squash, onions, and garlic. Add everything to a large pot with the water, vegetable stock powder and toasted seeds. Bring to a boil, then lower to simmer for 10-15 minutes or until the butternut squash is soft.
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Use a blender to blend it until completely smooth. This can be done with a handheld blender, countertop blender, and food processor. I found that the countertop blender gave the smoothest result.
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Add cayenne pepper and lemon juice and blend again. Season with salt and pepper.
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If necessary, transfer it back to the pot and gently reheat it over low-medium heat.
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Serve with the remaining toasted seeds, finely chopped rosemary, and whole grain bread (optional).
Wonderfull soup – very tasty and rich.