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    Eat Fresh Glow » Recipes » Soups and Stews

    Roasted Butternut Squash and Cauliflower Soup

    Published: Nov 4, 2021 · Modified: Feb 23, 2023 by Jacqui Wilson · This post may contain affiliate links

    Jump to Recipe
    soup in two bowls with dash of red chili flakes, chives and fresh tarragon.
    soup in two bowls with dash of red chili flakes, chives and fresh tarragon.

    Warm up to this roasted butternut squash and cauliflower soup recipe with its nourishing, creamy goodness. This velvety vegan soup is filled with rustic flavors that will satisfy all your cozy cravings.

    bowl of soup topped with red chili flakes, pepitas, tarragon and chives. With small bowl of pepitas in background.
    Jump to:
    • Why You'll Love This Creamy Soup Recipe
    • Key Ingredients and Substitutions
    • How to make butternut squash and cauliflower soup
    • Expert Tips and Variations
    • Equipment
    • FAQs
    • More recipes to try
    • Recipe

    Why You'll Love This Creamy Soup Recipe

    Satisfying - this delicious quick cozy recipe is filled with roasted and caramelized butternut squash, cauliflower florets, onion and garlic. Topped with warming spices and blended into a thick, velvety soup, this sheet pan meal is filled with nutrients and fiber to keep you full and satisfied. A satisfying soup your whole family will love and perfect for meal prep.

    Healthy - butternut squash adds a gentle sweetness to this healthy soup recipe. It's high in potassium and dietary fiber which helps to regulate blood pressure and blood sugar, as well as antioxidants, vitamins and minerals to help support immune function.

    Cauliflower adds a lovely creaminess to this homemade soup recipe. It's high in vitamin C and folate and also adds digestive-friendly fiber to your diet. A nutritional powerhouse in this delicious soup.

    Diet friendly - one of my favorite thing is that the soup is gluten-free, dairy-free and vegan. No heavy cream, no cheddar cheese and no sour cream, just like my other delicious recipes. Common ingredients can be found in any grocery store.

    For another warm hearty soup try my spicy red lentil soup, it's a great recipe. Or check out some of my other soup recipes like my Creamy Yellow Split Pea Soup with Turmeric or my Spicy Creamy Potato Corn Chowder Soup.

    Key Ingredients and Substitutions

    labelled ingredients shot.
    • Butternut squash - adds sweetness to this creamy butternut squash soup recipe. A depth of caramelized goodness comes from the easy roasted butternut squash. The perfect vegetarian base for a wholesome soup. Try my butternut squash and kale salad recipe.
    • Cauliflower florets - when roasted, adds a buttery nutty flavor, thickens the soup, and makes it more filling. Potatoes can be substituted.
    • Sweet onion - is not as intense as yellow onions and adds a nice depth of flavor. Swap for yellow onions or shallots if easier to find at the grocery store, trader joe or whole foods.
    • Garlic - roasted in the oven, becomes sweeter than the intense flavor of raw garlic. Swap for minced garlic right in the soup.
    • Olive oil - helps with the caramelization of the pan roasted vegetables. Add a drizzle of olive oil when serving.
    • Cumin, turmeric and coriander - are warming spices. If you like the floral yet earthy flavors of curry, add a teaspoon of curry powder with your other spices. A bay leaf would not work here since the soup will not simmer long enough in the pot or dutch oven.
    • Vegetable broth - brings nutrients, flavor and thins out the thick soup. Swap with homemade vegetable stock or mushroom stock for umami flavor.
    • Coconut milk - is optional but adds a little creaminess, helps to soften the flavors of the roasted vegetables and makes the soup more velvety with a creamy texture. Swap for an equal amount of extra broth next time. If too thin, add ¼ cup of nutritional yeast when blending to thicken.
    • Salt and pepper - helps the flavors pop. Add some red pepper flakes to kick up some heat, and pumpkin seeds for texture.

    See recipe card for all ingredients and quantities.

    How to make butternut squash and cauliflower soup

    1. Preheat oven to 425°F. Line a large baking tray with unbleached parchment paper.
    1. Place the butternut squash, cauliflower florets and sweet onion on the prepared baking tray and toss with olive oil, cumin, turmeric and coriander until well coated. Roast for 30-35 minutes. Roasting time depends on the size of the chopped vegetables (larger chunks means longer roasting time).
    butternut squash, cauliflower and garlic on a baking tray ready for roasting
    1. In the last 10 minutes of roasting, add the unpeeled garlic cloves to the tray and finish roasting. Vegetables are done when they are tender and slightly caramelized on the edges. Cool slightly and remove peel from roasted garlic.
    roasted butternut squash, cauliflower and garlic on a baking tray
    1. Using a vented blender, blend the roasted vegetables, vegetable broth and coconut milk (if using) in batches until all the soup has been puréed. If not using coconut milk, add up to 400 ml (1.5 cups) extra of broth or water to thin the soup as needed. Transfer soup to large pot or dutch oven.

    If using an immersion blender, add the roasted vegetables, broth and coconut milk (if using) to a large pot and purée the soup until smooth. Mix in the salt and pepper to taste. 

    1. Heat puréed soup in a large pot on medium heat until heated through, adding salt and pepper to taste. Careful the soup doesn't bubble and splatter while heating. 
    soup in white bowl with toasted sunflower seeds, fresh tarragon and chili flakes
    1. Top with fresh snipped chives, fresh tarragon, dried chili pepper flakes, toasted sunflower seeds or pumpkin seeds for extra flavor.

    Extra toppings - coconut milk for extra creaminess. Roasted butternut squash seeds for a little crunch. Fresh thyme to add balance to warming spice profile.

    Expert Tips and Variations

    • Coconut milk - works really well in this recipe, I use full-fat. It makes the creamy soup really velvety and smooth in this comforting soup. It also tames down the intensity of the roasted onions.
    • No coconut milk - if you prefer not to use coconut milk, add more vegetable broth or water (about 1.5 cups / 400 ml) to the soup, once the roasted vegetables are blended it will need to be thinned.
    • Curry soup - Add a teaspoon of curry powder if you prefer a curry flavor to the soup.
    • Stovetop - no time to roast the butternut squash and cauliflower? Sauté vegetables in a large saucepan with a splash of olive oil over medium heat until cooked through and slightly caramelized, about 15-20 minutes.
    • Pressure cooker or instant pot - sauté onions, garlic and spices until tender and golden. Add squash, cauliflower and broth. Set pressure high for 5 minutes. Vent using quick release. Blend.
    • Store - the soup can be refrigerated in an airtight container for up to 4 days. It also freezes well for up to 3 months.
    white bowl of soup with another bowl in background with a small bowl of sunflower seeds and a blue napkin

    Equipment

    • Large baking tray
    • Vented blender or immersion blender
    • Large soup pot or large saucepan
    overhead shot of two white bowls with soup sitting on a blue napkin with a small side bowl of sunflower seeds

    FAQs

    Why do you roast squash before making soup?

    Roasting the squash helps to bring out the natural sweetness and depth of flavor of the squash. Roasting caramelizes the natural sugars in the squash, intensifying its flavor and giving it a slightly nutty taste. This can add a wonderful richness and complexity, creating a smooth and creamy soup that you might not get by simply boiling the squash.

    How do you make butternut squash soup thicker?

    To make butternut squash soup thicker, you can use less liquid, or add starchy vegetables like potatoes or carrots when roasting. This can help to create a thicker, more satisfying soup.

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    Did you make this recipe? Leave a review and ⭐️⭐️⭐️⭐️⭐️ rating below!

    Recipe

    soup in bowl with dash of red chili flakes, chives and fresh tarragon.

    Roasted Butternut Squash and Cauliflower Soup

    5 from 3 votes
    Warm up to this roasted butternut squash and cauliflower soup recipe with its nourishing, creamy goodness. This velvety vegan soup is filled with rustic flavors that will satisfy all your cozy cravings.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time15 minutes mins
    Cook Time35 minutes mins
    Total Time50 minutes mins
    Servings: 4 servings
    Calories: 497kcal

    Equipment

    • 1 large rimmed baking tray
    • 1 large pot
    • 1 vented high-speed blender

    Ingredients

    • 1 medium (1-1.5 kg) butternut squash, peeled, seeded and chopped into 1-inch chunks
    • 1 head (1 kg) cauliflower, chopped into florets
    • 1 sweet onion (300 grams), quartered
    • 4 cloves garlic, whole unpeeled
    • 3 tablespoons extra virgin olive oil
    • 2 teaspoons ground cumin
    • 1 teaspoon ground turmeric
    • 1 teaspoon ground coriander
    • 4 cups (1 litre) vegetable broth (plus more to thin soup if needed), low-sodium
    • 1 14-ounce can (400 ml) coconut milk (optional, see notes)
    • 1 teaspoon fine sea salt
    • ½ teaspoon freshly ground black pepper

    Topping options:

    • fresh snipped chives, fresh tarragon, dried chili pepper flakes, toasted sunflower seeds

    Instructions

    • Preheat oven to 425°F. Line a large baking tray with unbleached parchment paper.
    • Place the cubed butternut squash, cauliflower florets and sweet onion on the prepared lined baking tray and toss with olive oil, cumin, turmeric and coriander until well coated. Roast for 30-35 minutes. Roasting time depends on the size of the chopped butternut squash (larger chunks means longer roasting time).
    • In the last 10 minutes of roasting, add the unpeeled garlic cloves to the tray and finish roasting. Vegetables are done when they are tender and slightly caramelized on the edges. Cool slightly and remove peel from roasted garlic.
    • Using a vented blender, add the roasted vegetables, vegetable broth and coconut milk (if using) to the blender container in batches until all the soup has been puréed. If not using coconut milk, add up to 400 ml (1.5 cups) extra broth or water to thin the soup as needed.
    • If using an immersion blender, add the roasted vegetables, broth and coconut milk (if using) to a large pot and purée the soup until smooth. Mix in the salt and pepper to taste. 
    • Heat puréed soup in a medium saucepan or large pot on medium or medium-low heat until heated through, adding salt and pepper to taste.  Careful the soup doesn't bubble and splatter while heating. 
    • Top with fresh snipped chives, fresh tarragon, dried chili pepper flakes, hot sauce or toasted sunflower seeds.

    Notes

    • Stovetop - no time to roast the butternut squash and cauliflower? Sauté vegetables in a large saucepan with a splash of olive oil over medium heat until cooked through and slightly caramelized, about 15-20 minutes.
    • Pressure cooker or instant pot - sauté onions, garlic and spices until tender and golden. Add squash, cauliflower and broth. Set pressure high for 5 minutes. Vent using quick release. Blend.
    • Store - in an airtight container in fridge for up to 4 days. Freeze for up to 3 months.

    Nutrition

    Serving: 1bowl | Calories: 497kcal | Carbohydrates: 46g | Protein: 9g | Fat: 35g | Saturated Fat: 23g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Sodium: 656mg | Potassium: 1504mg | Fiber: 11g | Sugar: 15g | Calcium: 175mg | Iron: 5mg
    Author: Jacqui Wilson
    Course: Soup
    Cuisine: American
    Diet: Vegan

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    Reader Interactions

    Comments

    1. Jane M

      September 28, 2022 at 3:38 pm

      Excellent - a substantial and very tasty soup - I didn’t use the coconut milk but did add a fresh cayenne pepper pepper along with the veg to roast. Just a little additional spice

      Reply
      • Jacqui Wilson

        September 29, 2022 at 4:35 pm

        Jane, I'm so glad you loved the soup! Great idea to add a little heat with the fresh cayenne pepper.

        Reply
    2. Karen E

      March 29, 2023 at 11:24 am

      Great soup. I didn't have turmeric so added curry. Loved the flavour and will definitely make it again.

      Reply
      • Jacqui Wilson

        March 29, 2023 at 3:10 pm

        Hi Karen,
        I'm so glad you enjoyed the soup, we make it all the time. Curry sounds like a great swap, I'll have to try it.

        Reply

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    WELCOME !

    I'm so happy you're here! My name is Jacqui - I'm a recipe developer, registered holistic nutritionist and culinary nutrition expert. I love all things healthy, and my goal is to inspire you to lead a healthy life through wholesome food that leaves you nourished, satisfied and energized! You'll find simple, easy-to-make naturally gluten-free, refined sugar-free and mostly dairy-free recipes your family will love!

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