Creamy Butternut Squash Soup

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.

5 from 1 vote

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Creamy Butternut Squash Soup

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

 

A creamy butternut squash soup with toasted seeds. Filling, comforting, simple, and healthy. The perfect vegan fall dinner. 

Servings: 3 servings

Ingredients

• 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

To serve, optional:

• 1 stem rosemary, finely chopped
• whole grain bread

Instructions

1. Peel and cut the butternut squash in half.
2. 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.
3. Measure out about 2 tbsp of the toasted seeds and set aside.
4. 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.
5. 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.
6. Add cayenne pepper and lemon juice and blend again. Season with salt and pepper.
7. If necessary, transfer it back to the pot and gently reheat it over low-medium heat.

8. Serve with the remaining toasted seeds, finely chopped rosemary, and whole grain bread (optional).