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Butternut squash soup served with toasted seeds and fresh olive oil.
Healthy and tasty vegan butternut squash soup recipe.

Roasted Butternut Squash Soup with Toasted Seeds

Author: Flavelo
Recipes Vegetarian & Vegan Dishes Soups
When autumn arrives, nothing beats a bowl of thick, orange cream soup. Here, sautéed onions deepen the squash's sweetness, and coconut cream adds dairy-free silkiness. The crunchy toasted seeds on top aren't just garnish: the play of textures makes every spoonful exciting.
🕒 Prep Time 10 mins
🍳 Cook Time 30 mins
⌛ Total Time 40 mins
🍽️ Servings 4 servings
🔥 Calories 280 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Immersion Blender or Blender
  • Large Pot

Instructions

1 ✓

Dice the onion, mince garlic. Cube squash into 1-inch pieces.

Tip: Smaller squash pieces cook faster.
2 ✓

Heat oil in pot, sauté onion until translucent. Add garlic, cook 1 minute.

Tip: Sautéing builds the flavor base. Burning it makes soup bitter.
3 ✓

Add squash, toss, pour in broth. Season with salt/pepper. Simmer covered 20-25 mins until soft.

Tip: Check with a fork; if it slides in easily, it's done.
4 ✓

Remove from heat. Puree with immersion blender until smooth.

Tip: Be careful with hot liquid! Keep blades submerged.
5 ✓

Stir in coconut cream and nutmeg. Warm through, don't boil hard.

Tip: Nutmeg highlights earthy sweetness.
6 ✓

Toast seeds in dry pan until they pop. Sprinkle on top.

Tip: Toasting intensifies flavor.

Recipe FAQ

Can I use roasted squash?
Yes! Roasting the squash in the oven first gives an even deeper, caramelized flavor.

Ingredients

  • 1.75 lbs Butternut Squash (peeled)
  • 1 medium Yellow Onion
  • 2 cloves Garlic
  • 4 cups Vegetable Broth
  • 3/4 cup Coconut Cream
  • 2 tbsp Olive Oil
  • 1 tsp Salt
  • 1 pinch Pepper
  • 0.5 tsp Ground Nutmeg
  • 2 tbsp Pumpkin Seeds (Pepitas)