Vegan Butternut Squash Soup

Course Soup
Keyword butternut squash soup, vegan
Prep Time 10 minutes
Servings 4
Calories 155 kcal


  • 2 tsp. olive oil
  • 1 ½ cups yellow onion diced
  • 4 ¼ cups butternut squash peeled and cut into 1/2" cubes
  • ¾ cup carrots diced
  • 3 cloves garlic minced
  • 1 ¼ tsp. cumin
  • ¼ tsp. cinnamon
  • 3 cups low-sodium vegetable broth
  • 2 Tbsp. pumpkin seeds raw
  • sea salt & ground black pepper to taste


  1. Heat a large saucepan over medium-high heat.

  2. Once hot, add olive oil and yellow
    onion. Cook, stirring frequently, for 5 minutes, or until onions begin to brown
    on the edges.

  3. Add butternut squash and carrots. Cook, stirring frequently, for 4

  4. Add garlic, cumin and cinnamon. Stir to combine and cook for 1 minute,
    or until fragrant.

  5. Add vegetable broth and cover the pot with a lid. Bring to a boil, then
    simmer for 25-30 minutes, or until butternut squash is fork tender.

  6. While the soup cooks, toast pumpkin seeds in a small skillet pan over
    medium heat. Stir continuously and remove from heat once the seeds are golden
    brown (approximately 2-4 minutes). Set aside.

  7. When soup is cooked, transfer contents to a
    blender, cover the lid with a clean kitchen towel, and slowly blend until
    smooth and creamy. Alternatively use an immersion blender.*

  8. Season with salt and black pepper, to taste. Transfer soup into bowls.
    Top with pumpkin seeds. Serve warm.

Recipe Notes

Nutrition Facts
Vegan Butternut Squash Soup
Amount Per Serving
Calories 155 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 130mg6%
Carbohydrates 28g9%
Fiber 6g25%
Sugar 8g9%
Protein 4g8%
* Percent Daily Values are based on a 2000 calorie diet.