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Butternut Squash Soup

This butternut squash soup is so creamy with a beautiful orange color. It is such a quick and simple soup to make, yet tastes like something you would get at a restaurant! It is also vegan! It is great for meal prepping, as you can double the recipe and have soup for the week, and perfect for those on a budget, as you do not need too many ingredients. Feel free to freeze the soup for up to three months in a freezer-safe container. You can make your own croutons by placing a couple of slices of bread in the toaster and toasting them until golden and crispy. You can also season the bread with some butter and Italian seasonings (or any other seasonings of your choice) and cut into small pieces and toss on top of your bowl of soup. This will give a delicious crunch and make the meal more filling. You can add more protein by frying some tofu or shredding some chicken and topping your soup with them. If you want to get even more veggies into this soup, carrots and orange and yellow bell peppers are great. Simply add them onto the baking pan and let them roast in the oven with the squash until tender. Butternut squash contains beta-carotene, which can be converted into vitamin A in the body, which contributes to a healthy immune system and healthy eyes. Butternut squash is also a good source of fiber, which is important for gut health and bowel movements, and can contribute to blood pressure and blood sugar regulation.

  • Yield: 4 servings 1x


  • 1 small butternut squash (1200 grams)
  • 1 head of garlic
  • ¼ tsp dried rosemary (or 12 fresh sprigs)
  • ¼ tsp dried thyme (or 12 fresh sprigs)
  • 2 tbsp olive oil
  • ½ tsp each salt and black pepper
  • 1 medium onion, chopped
  • 1 can coconut milk
  • 1 cup vegetable stock
  • ½ tsp turmeric
  • ½ tsp fenugreek seeds
  • ½ tsp chili flakes, or to taste


  1. Preheat the oven to 450F. Wash and cut the butternut squash in half lengthwise. Drizzle in olive oil, and ¼ tsp each of salt, black pepper, dried rosemary, and dried thyme. 
  2. Cut the garlic in half, and place everything on a baking pan and bake for 40-45 minutes, until easily pierced with a fork.
  3. Saute the onion, turmeric, fenugreek seeds and chili flakes in a sauce pan with 2 tsp of oil for about 2-3 minutes, until soft. Then add the coconut milk and vegetable stock and bring to a light boil.
  4. Once the squash is out of the oven, wait 5 minutes for it to cool down slightly, before scooping out the flesh with a spoon. 
  5. Place everything into a blender and blend for about 1-2 minutes, until smooth. Taste for salt, and feel free to top with chopped parsley, then serve and enjoy!


Link to reference recipe :

Recipe reviewed by Annie Tsang, RD


  • Serving Size: 1 serving
  • Calories: 510
  • Sugar: 9g
  • Sodium: 520mg
  • Fat: 31g
  • Saturated Fat: 12.1g
  • Trans Fat: 0g
  • Carbohydrates: 54g
  • Fiber: 6g
  • Protein: 10g

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