This Vegan Butternut Squash Soup is a bowl of pure autumnal comfort. The roasted butternut squash brings out natural sweetness, perfectly balanced by warm spices like cinnamon and nutmeg. The velvety texture, thanks to coconut milk, is complemented by the delightful crunch of candied pumpkin seeds. Whether you’re serving it as a cozy weeknight meal or a stunning starter for a festive gathering, this soup is sure to impress. Its warm, golden hue and rich, creamy flavor make it a showstopper that’s as nourishing as it is beautiful.
Full recipe:
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 4 cups vegetable broth
- 1 cup coconut milk
- Salt and pepper to taste
For the candied pumpkin seeds:
- 1/2 cup pumpkin seeds
- 2 tablespoons maple syrup
- 1/4 teaspoon cinnamon
- Pinch of salt
Directions:
- Preheat oven to 400°F (200°C). Toss the butternut squash with 1 tablespoon olive oil, cinnamon, nutmeg, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes or until tender.
- While the squash roasts, heat 1 tablespoon olive oil in a large pot over medium heat. Add the onion and garlic, sauté until softened and fragrant, about 5 minutes.
- Once the squash is roasted, add it to the pot along with the vegetable broth. Bring to a boil, then reduce the heat and simmer for 10 minutes.
- Use an immersion blender to puree the soup until smooth. Stir in the coconut milk and adjust seasoning with salt and pepper.
- To make the candied pumpkin seeds, heat a nonstick skillet over medium heat. Add the pumpkin seeds, maple syrup, cinnamon, and salt. Stir constantly for 3-4 minutes until the seeds are coated and caramelized. Spread on parchment paper to cool.
- Serve the soup warm, garnished with candied pumpkin seeds and a drizzle of coconut milk if desired.
Prep Time: 15 minutes | Cooking Time: 40 minutes | Total Time: 55 minutes
Kcal: 225 kcal | Servings: 4 servings
The Story Behind Vegan Butternut Squash Soup with Candied Pumpkin Seeds
Butternut squash soup is a quintessential comfort food, embodying the warmth and flavors of autumn in every spoonful. Originating as a simple dish to utilize seasonal squash, this recipe has evolved into a versatile masterpiece enjoyed globally. The natural sweetness of roasted butternut squash pairs perfectly with warming spices, creating a soup that’s both hearty and elegant.
The addition of candied pumpkin seeds elevates the dish, providing a delightful crunch and subtle sweetness. These seeds not only add texture but also pack a nutritional punch, rich in protein, healthy fats, and essential minerals. By blending traditional flavors with modern touches, this recipe brings a gourmet twist to a classic favorite.
Nutritional Benefits of This Recipe
- Rich in Vitamins and Antioxidants:
Butternut squash is a powerhouse of vitamins A and C, which support immune health and skin vitality. The orange hue is thanks to beta-carotene, a potent antioxidant that promotes eye health and reduces inflammation. - Low in Calories, High in Fiber:
Despite its creamy texture, this soup is light on calories, making it an excellent choice for those seeking wholesome comfort food. Its fiber content aids digestion and helps maintain a feeling of fullness. - Heart-Healthy Ingredients:
Coconut milk provides a plant-based creaminess without the saturated fat of dairy. Olive oil, used for roasting and sautéing, is a source of healthy monounsaturated fats that benefit heart health. - Plant-Based Protein:
The pumpkin seeds are not only delicious but also a significant source of plant-based protein. Combined with their magnesium and zinc content, they make this dish both flavorful and nutritious. - Gluten-Free and Vegan-Friendly:
This recipe caters to a wide audience, being free from animal products and gluten. It’s ideal for vegans, vegetarians, and those with dietary restrictions.
Why This Recipe Stands Out
- Flavor Depth:
Roasting the butternut squash caramelizes its natural sugars, enhancing its sweetness and flavor. The spices—cinnamon and nutmeg—add warmth and complexity, making each bite a sensory delight. - Easy Customization:
This recipe can be tailored to suit various preferences. Prefer a spicier kick? Add a pinch of cayenne or smoked paprika. Looking for an extra creamy texture? Blend in additional coconut milk or use cashew cream. - Perfect for Meal Prep:
The soup stores well in the fridge or freezer, making it an excellent choice for meal prepping. Reheat it on busy days for a quick, nourishing meal. - Gourmet Touch with Minimal Effort:
The candied pumpkin seeds are a simple addition that brings a touch of elegance. They transform this soup from an everyday meal to a dish fit for special occasions.
Tips for the Best Vegan Butternut Squash Soup
- Choose the Right Squash:
Look for squash that feels heavy for its size with a firm, unblemished skin. This ensures optimal sweetness and a smooth texture. - Roast for Flavor:
Roasting the squash intensifies its natural sweetness. Be sure to spread it evenly on the baking sheet to achieve uniform caramelization. - Season Generously:
Don’t skimp on the spices! Cinnamon and nutmeg are key to balancing the squash’s sweetness and enhancing the soup’s warmth. - Blend Smoothly:
Use an immersion blender for convenience or a high-speed blender for an ultra-silky texture. If using the latter, work in batches to avoid overfilling. - Candied Pumpkin Seeds Done Right:
Stir constantly when making the seeds to prevent burning. Let them cool on parchment paper to ensure they stay crispy.
Pairings and Serving Suggestions
- Crusty Bread: A slice of whole-grain or sourdough bread is perfect for dipping into the velvety soup.
- Fresh Salad: Pair the soup with a crisp arugula or kale salad tossed with lemon vinaigrette for a balanced meal.
- Wine Pairing: A chilled glass of Chardonnay or a light Pinot Noir complements the soup’s creamy and slightly sweet profile.
The Ideal Dish for Every Occasion
Whether you’re hosting a dinner party, preparing a festive holiday meal, or simply craving a cozy weeknight dinner, this soup fits the bill. Its vibrant color and luxurious texture make it a showstopper at the table. Plus, it’s a hit with both kids and adults, offering a delicious way to introduce more vegetables into any diet.
Fun Facts About Butternut Squash
- Native Roots: Butternut squash originates from the Americas and was a staple in the diets of Native Americans.
- Botanical Classification: Despite being called a “squash,” it is botanically a fruit because it contains seeds.
- Versatile Ingredient: Beyond soup, butternut squash is great for roasting, mashing, or even as a base for desserts like pies and muffins.
Conclusion
This Vegan Butternut Squash Soup with Candied Pumpkin Seeds is more than just a meal; it’s a celebration of wholesome, seasonal ingredients. Easy to make, packed with nutrients, and brimming with flavor, it’s a dish you’ll return to time and again. Whether you’re embracing a plant-based lifestyle or simply looking for a comforting yet healthy option, this recipe delivers on all fronts.
