Creamy Butternut Squash Soup

Creamy Butternut Squash Soup

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

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 3 servings


  • 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


  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).