A simple vegan butternut squash soup thickened with cashew nuts which makes it creamy and delicious! Waste not, want not – This recipe also uses the nutritious seeds!
This vegan butternut squash soup is the perfect warming meal for cold autumnal or winter evening! And thanks to cashew nuts, this soup is incredibly creamy and rich.
The recipe for this vegan butternut squash soup is pretty straight forward. It has onion, garlic, vegetable stock, cashews, salt and pepper, keeping it simple to keep the flavour of the pumpkin in focus.
Butternut Squash is a really nutritious vegetable! Its bright orange coloured flesh is a tell tale sign of it being loaded with beta-carotene, a pigment which gives the squash its colour.
Beta carotene is a precursor to vitamin A, which means it gets converted to active vitamin A in the body. Vitamin A is a fat soluble vitamin in the body which is essential for healthy eye sight and a strong immune system! Vitamin A is also essential for healthy skin where it helps with maintenance and the repair of the skin!
When making this vegan butternut squash soup, don’t throw away the nutritious seeds! They’re loaded with flavour and they’re taste great roasted! I like to roast them in a spice blend consisting of coriander seeds, fennel, chilli and salt. These spiced seeds are great to add to the soup, but they’re also a delicious snack on their own.
The seasoning adds a nice kick to the seeds – however, if you want a more clean flavour you can simply roast the seeds with a little bit of salt and oil.
Ever since making this carrot and cashew dip I’ve been adding cashew nuts to loads of soups and dips! Cashews are a great substitute for dairy as it adds a similar creaminess to dishes as dairy. It’s great for people who choose not to eat dairy or who are allergic or intolerant to dairy.
Cashew nuts have a mild flavour and are not too overpowering when you add it to foods, so the main flavours will still shine through. Also, as an added bonus, cashews are packed with zinc, copper and magnesium!
And as it’s pumpkin and squash season right now, here are some more recipes with butternut squash, if you need some inspiration how to use butternut squash.
- Butternut squash steak with herbed lentils
- Butternut Squash Pasta (dairy free!)
- Rosemary Roasted Butternut Squash
If you make this recipe, comment and rate it! And don’t forget to take a picture and tag it with @nutritionistmeetschef – I love to see your creations!
Vegan Butternut Squash Soup
- 1 butternut squash (900 g / 2 lbs)
- 1 tbsp olive oil
- 1 small onion
- 2 garlic cloves
- 500 ml / 2 cups vegetable stock (or chicken stock if not vegan)
- 120 ml / 0.5 cup water
- 60 g / 0.5 cup cashew nuts
- salt and pepper
Roasted Squash Seeds
- 25 g / 0.25 cup butternut squash seeds *
- 2 tsp olive oil
- 1/4 tsp fennel
- 1/4 tsp coriander seeds
- pinch of chilli flakes
- pinch of salt
- Preheat the oven to 175°C
- Peel and deseed the butternut squash.
- Wash the butternut squash seeds and pat dry.
- Pound the spices in a pestle and mortar. Mix the spices with the seeds and oil. Place in the oven and bake for 20 minutes. Whilst the seeds are roasting, make the soup.
- Warm the oil in a large pan.
- Add the onion and garlic and fry on medium heat for a couple of minutes. Add the butternut squash and fry for another couple of minutes.
- Pour in the stock and water and bring to a simmer. Place the lid on and leave to simmer for 10 minutes.
- Add the cashew nuts and simmer for another 10 minutes.
- Pour into a blender or use a stick blender and blend until smooth.
- Pour the blended soup back into a pan and season with salt and pepper
- Serve the soup with the roasted seeds, fresh parsley/coriander and chilli flakes. Or you can simply enjoy the soup on its own.
- 900g / 2 lbs butternut squash should yield 600 g / 1.3 lbs of peeled and deseeded butternut squash
- How much seeds you get from a pumpkin vary depending on the pumpkin,but even if you get a little bit more or a little bit less the same measures will work, maybe add a little bit more oil if you have more seeds