Soup: Butternut Squash with toasted seeds

Butter squash soup


As the weather turns colder, I always think about making soup. Perhaps it’s because I start craving warm, hearty foods and seem to have a larger appetite. This squash soup is transformed from an ordinary recipe into an extraordinary with addition of spices and by topping with roasted nuts.

I like to add a handful of toasted pumpkin seeds to my soup too, as they give a wonderful burst of plant protein, which will give you extra energy. But even better they add the perfect crunch to every bite!

Health benefits:

Butternut squash is one of the most nutritious and healthiest vegetables you can eat, with a rich array of vitamins as well as significant amounts of digestive fiber. The antioxidants are especially good for protecting your vision.

Serves: 3-4
Preparation time: 15 minutes
Cooking time: 30-40 minutes


  • Butternut (halved, deseeded and diced)- 1medium
  • Vegetable broth-2-2 1/2cups
  • Low-fat Coconut milk-1/2cup
  • Sliced Onion- 2 medium
  • Red chillies-3 (deseeded)
  • Garlic cloves-2
  • Ginger-1 inch piece
  • Fennel seeds-2tsp
  • Cinnamon-1 “stick
  • Clove-3
  • Salt and ground black pepper-to taste

For garnishing:

  • Pumpkin seeds-a handful
  • Watermelon seeds- a handful
  • Pecan nuts- 8-10 (roughly chopped)


  • In a large pot add diced squash, vegetable broth, onion, red chillies, cinnamon, cloves, fennel seeds, ginger, garlic and cook over a medium heat for 15-20minutes/until squash is cooked and tender.
  • Meanwhile dry roast pumpkin seeds, melon seeds and nuts in a skillet over medium heat, stirring occasionally until golden. (alternatively can even toast in the oven for 15-20minutes or until toasted at 150deg C)
  • Once the squash is cooked transfer it to a blended or a food processor and blend until smooth.
  • Then again transfer the blended puree to the sauce pan ground black pepper and salt to taste and cook until soup is heated through (for about 3-5minutes)
  • When ready transfer it to a serving bowl and top with roasted nuts, seeds and serve.


  • I love my soup hot so added red chillies, feel free to skip or personalise the spices as per the taste.

I am bringing this recipe to Angie’s VVLP#23; Kimmy’s Healthy Vegan Potluck #24


About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on December 2, 2014, in International, Soups, Salad and Wraps, Vegan and tagged . Bookmark the permalink. 28 Comments.

  1. Reblogged this on MrMilitantNegro™.


  2. I like the added spices in your recipe!

    Liked by 1 person

  3. That looks delicious! I just love butternut squash, this soup sounds like a great way to use it 🙂


  4. Butternut squash soup is one of my favorites, I love the addition of spices and the coconut milk. I never thought to add that, I usually add cream but coconut milk is a great addition.

    Liked by 1 person

  5. This looks fabulous, Chitra! I love butternut squash soup and yours sounds like it is seasoned to perfection…lovely garnish too!

    Liked by 1 person

  6. this sounds amazing will be making soon

    Liked by 1 person

  7. Chitra,

    Too good. 🙂 I will need atleast buttermilk to drink now.


  8. Anything that helps to take the sting out of a Swedish winter is always appreciated! Thanks! 🙂


  9. This looks delish Chitra! Butternut squash is the in thing i guess now. Saw butternut squash soup recipe in another blog jus now. Its very cold here in kuwait and i really feel like having this soup.

    Liked by 1 person

  10. I love soups especially in winters. This is going on my to-try list thanks for sharing 🙂


  11. rockmyvegansocks

    Oh such perfect winter fare! Love the addition of the coconut milk to make it extra creamy.
    Thank you for sharing this at Healthy Vegan Fridays – I have pinned your recipe to our Pinterest Board.


  1. Pingback: Virtual Vegan Linky Potluck 24 « anunrefinedvegan

  2. Pingback: Virtual Vegan *Linky* Potluck Part 24 | Bunny Kitchen

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