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Creamy Roasted Butternut Squash Soup

Butternut squash is so soft that you don't need any dairy in this recipe to make a satisfying creamy soup. Roasting vegetables caramelizes their natural sugars, so it gives this soup a light sweetness and richness of flavor.

It's a perfect bowl of warm comfort on a chilly fall evening.

Creamy Roasted Butternut Squash Soup

This Recipe is :


  • 1 butternut squash
  • 2 red peppers
  • 1 whole garlic bulb
  • 1 yellow onion, peeled and quartered
  • Olive oil (approx 1 Tbsp)
  • Sea salt (approx 2 tsp)
  • pinch cayenne
  • ½ tsp ground coriander
  • ½ tsp ground cumin
  • 2-3 cups water are vegetable broth (more or less)
  • zest & juice of 1 lime
  • toasted pumpkin seeds, optional, garnish
  • fresh chives, chopped, optional, garnish


  1. Heat the oven to 350 degrees F, then prepare the squash for roasting. Pierce the flesh with a fork several times, then rub with a little bit of oil and salt.  Put it in the oven, face up, on a baking sheet.
  2. After the squash has been in for about 20 minutes, prepare the peppers, onion and garlic. Cut the peppers in half, take out the stems and seeds. Peel and quarter the onion. Slice the top off of the garlic bulb, so that a little bit of each clove is exposed. Rub the open surfaces of each vegetable with a tiny bit of oil and salt. Put them all cut side up on the baking dish with the squash, and let everything cook for about another 20 minutes. The squash should be very soft when poked with a fork.
  3. If you want to toast your own pumpkin seeds, put them in just as the vegetables are finishing and keep a close eye on them. They toast very quickly because they’re so thin. When the vegetables are cooked, take them out of the oven and let them cool a bit before handling them.
  4. Puree the vegetables (taking the squash and garlic out of their skins) with 2 cups of the water/broth with a blender or food processor. A hand/immersion blender is easiest, but you can also transfer the soup to a standing blender and then back to the pot to heat. If you want a thinner soup, add more water/broth. Then add the salt, spices and lime zest and juice. Don’t be afraid to adjust the amounts of seasonings to your tastebuds. Be careful of the cayenne, it’s very spicy and you don’t need much unless you want a really spicy soup.
  5. Once you have the texture and flavor you like, put the soup in a big pot and bring it to a boil, then turn down and simmer for at least 10 minutes, or up to an hour. Serve garnished with toasted pumpkin seeds, and some fresh chives or green onion.






Heather Nicholds is a Registered Holistic Nutritionist, showing you how to have fun while making simple, fast, healthy and incredibly delicious meals that leave you and your family satisfied and full of energy. Her focus is on enjoying whole foods, creating long-term healthy eating habits, and reconnecting with food as a positive source of nourishment and energy.



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One comment on “Creamy Roasted Butternut Squash Soup”

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1 Years Ago

This recipe for roasted creamy butternut squash does not come up. I have tried five or six times, and each time there is no recipe available. Your site is stupid.


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