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Butternut Squash Soup

This butternut squash soup is not only a culinary delight, but also a perfect comfort meal on cold autumn days. With its velvety texture and rich taste, this recipe will transport you to a world of warmth and flavor. Whether you serve it as an appetizer or as a main course, I invite you to discover the magic of this soup and indulge yourself with every spoonful

healthy Pumpkin Soup

When I think about autumn, I think about fallen leaves, cozy stews and soups! These are probably my favorite things about autumn and some of the reasons why I can’t wait for this season to arrive each year.

Pumpkin Soup creamy vegan recipe

This butternut squash soup will really make your tummy happy. It’s creamy, tasty, rich and incredibly satisfying. Not to mention the fact that it is incredibly easy to put together – it’s a perfect choice for a weekday dish.

Of course, everything is super healthy and 100% vegan. It was an easy task for me because the base recipe is almost vegan anyway. I just exchanged the dairy cream with my recipe for vegan sour cream (yum!). That ensures the creaminess of the soup. If you don’t want to make this effort and if you really can’t find a good vegan sour cream to buy, you can also use coconut cream.

Pumpkin Soup recipe

Serving suggestions for cream of butternut squash soup

  • Fried croutons: Nothing compares to the crunchy texture of fried croutons that contrasts with the softness of the creamy soup. You can make croutons at home from stale bread, cut into cubes, sprinkled with olive oil, salt and spices to taste, and then fried in the oven until golden.
  • Cream: A splash of cream on top of the soup not only adds extra creaminess, but also provides an appetizing visual contrast. You can also use Greek yogurt if you prefer a healthier version or a vegetable alternative for the vegan version.
  • Roasted Pumpkin Seeds: These crunchy, nutrient-packed seeds are perfect for adding texture and flavor to your soup. Lightly fry them in a pan with a little oil and salt until they become golden.
  • Flavored oil: A splash of olive oil flavored with garlic or chili can add flavor and complexity to the soup.
  • Fresh herbs: Freshly chopped parsley, thyme or basil can give the soup an aromatic nuance and a touch of freshness.
  • Nutmeg or chilli: If you want a more spicy taste, add a pinch of nutmeg or chilli on top of the soup before serving.
  • Grated cheese: A thin layer of grated cheese, such as parmesan or cheddar, can be easily melted on the surface of the hot soup, adding a salty and creamy note.
  • Roasted nuts: Roasted and coarsely chopped walnuts or hazelnuts can add extra texture and a rich taste to the soup.

By serving the butternut squash soup with one or more of these garnishes and accompaniments, you will transform a simple meal into a special culinary experience.

vegan Pumpkin Soup

The benefits of butternut squash

Butternut squash is also a very healthy and beneficial choice for our body. No matter how you decide to prepare it, it is a good source of nutrients, antioxidants and vitamins. It does wonders for your well-being, and it’s super tasty at the same time.

  • Rich in vitamins and minerals: Butternut squash is an excellent source of vitamin A. It also contains vitamins C, E, B2 and minerals such as iron, potassium and magnesium.
  • Low in calories: Although nutrient dense, butternut squash is low in calories, making it ideal for those looking to lose weight or maintain a healthy weight.
  • Dietary fiber: Butternut squash is a good source of fiber, which helps maintain digestive health and prevent constipation.
  • Strong antioxidants: Carotenoids present in squash, such as beta-carotene, have strong antioxidant properties. They help protect the body against free radicals and can reduce the risk of chronic diseases.
  • Skin health: Vitamins A, C and E, as well as the antioxidants present in squash, can help maintain skin health, reduce signs of aging and protect against sun damage.
  • A good source of tryptophan: This amino acid is converted in the body into serotonin and then into melatonin, substances that can promote quality sleep.

Not only is it super healthy, but its creamy texture fits very well in all types of recipes. I really like cooking with butternut squash, because its special and unique flavor allows me to experiment and come up with truly delicious combinations.

Pumpkin Soup supa crema de dovleac

How to cut & clean butternut squash

  • Choose a stable butternut squash: When choosing a butternut squash, make sure it has no spots or soft areas. The surface should be firm to the touch.
  • Use a large, sharp knife: A chef’s knife is ideal for this task. Make sure the blade is well sharpened.
  • Prepare the surface: Use a cutting board and place a non-slip cloth under it to prevent slipping.
  • Remove the ends: Cut a small disc from the base and top of the squash.
  • Cut in half: Place butternut squash on one of the cut surfaces and cut lengthwise. This should be an easy move as the rind and flesh are softer than other pumpkin varieties.
  • Remove the seeds: Using a spoon, remove the seeds and thick fiber from the center of each half.
  • Peeling: Butternut squash skin is smoother and easier to remove than pumpkin’s. Use a knife or vegetable peeler to peel the skin.
  • Cut into cubes or desired shapes: Once the skin is removed, the squash can be cut into any desired shape: cubes, sticks, etc.

Tip: If you want to soften the skin before slicing (although not necessarily necessary with butternut squash), you can gently heat the squash in the oven at 175°C for 10 minutes.

Using these tips, cleaning and cutting a butternut squash should be a quick and simple task!

how to make Pumpkin Soup

As for the cooking part – it’s a breeze! 🙂 Once you have your butternut squash cubes, the soup will be ready in less than 30 minutes, I promise! Once you cook the butternut squash (by the way, it will take you less than 10 minutes to soften it) and the other ingredients, all you need is a hand blender and voila – dinner is served!

I think all this introduction convinced you! Now it’s time to gather all the ingredients and start preparing this delicious meal! 🙂

Recipe for butternut squash soup

Yield: 4

Butternut Squash Soup

butternut squash Pumpkin Soup supa de dovleac

Creamy, comforting and super healthy - these are just some of the qualities of this AMAZING butternut squash soup! Give it a try!

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes


  • 1 small butternut squash, cut into large chunks
  • 1 yellow onion
  • 1 carrot, chopped
  • ¼ of a medium celery root
  • 3 garlic cloves
  • 300ml (1 ¼ cup) veggie stock
  • vegan sour cream
  • 2 Tbsp olive oil
  • pumpkin seeds, roasted
  • cinnamon
  • smoked paprika
  • chili powder
  • salt and black pepper


  1. Peel and cut the butternut squash into large chunks. Chop the carrot, onion and celery root.
  2. Move them to a baking tray with the garlic. Season with salt and pepper, a pinch of chili powder and sprinkle 1 Tbsp of smoked paprika.
  3. Add 1-2 tbs of olive oil and combine until the veggies are coated in spices and oil.
  4. Bake at 200 C until all the vegetables are fully cooked through (about 15-20 min).
  5. Roast the pumpkin seeds in a dry, hot pan.
  6. Take the veggies out of the oven and move them to a blender.
  7. Add about 1 ¼ cup of veggie stock and blend until smooth.
  8. Add more stock until the desired consistency is achieved (the soup thickens as it cools).
  9. Serve with vegan sour cream and top with the seed and cinnamon.

Nutrition Information



Amount Per Serving Calories 270Total Fat 9gCarbohydrates 49gFiber 8gSugar 19g

Did you make this recipe?

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Sunday 1st of December 2019

One of my favorite autumn recipes, it's SO good! thank you for the great vegan version, Ruxandra! :)

Ruxandra Micu

Thursday 16th of January 2020

Thank you! Happy to hear you liked the recipe!

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