Butternut Squash & Pumpkin Soup

Butternut Squash & Pumpkin Soup

Butternut Squash & Pumpkin Soup

What’s better than a bowl of hot soup on a fall day? In my opinion, the warm spices and pureed fall harvest produce can’t be beat. This Butternut Squash & Pumpkin Soup is a flavour-packed blend of hearty, zesty and savory. Plus, it’s a make-ahead option to freeze and use for those busy weeknight dinners or part of your Thanksgiving meal

Firstly, adding unique toppings or garnishes is the key to impressive soups! For this Butternut Squash & Pumpkin Soup, I used roasted chickpeas (simply coated with oil, salt, pepper), unsalted pumpkin seeds and fresh Italian parsley (could also use cilantro.) Also, a side of lime wedge is a nice touch.  For other cool soup toppings check out my Roasted Tomato Soup with Grilled Cheese Croutons

From a nutrition perspective, butternut squash and pumpkin are superfoods with excellent sources of beta-carotene, which gives the flesh its bright orange/yellow colour. This antioxidant helps eyesight, regulates our immune system and keeps our skin healthy. We also receive lots of potassium, which helps lower blood pressure, reducing the risk of heart disease and stroke. Therefore, this soup not only tastes great but is also good for you! 

Serves: 4-6

Prep time: 20 mins

Cook Time: 40-60 mins


2 tbsp canola oil, divided

1 butternut squash, cut in quarters with ends removed

1 tbsp brown sugar (optional for roasting butternut squash) 

1 small onion, chopped

2 stalks celery, chopped

3-4 cloves garlic, minced

1 tbsp fresh ginger, grated

1/2 tsp thyme (or 3 fresh sprigs)

1 cup pure pumpkin (use from canned)

4 cups (1 L) ‘no salt added’ or low sodium chicken or vegetable broth

Salt and pepper to taste

Garnish: Roasted chickpeas, fresh parsley and lime wedges

Optional: 1 cup water (if required for thinning soup)

Butternut Squash & Pumpkin Soup Directions:

  1. Preheat oven to 450F. 
  2. On a parchment paper-lined baking sheet place quartered butternut squash face up. Drizzle with oil, sprinkle of Kosher salt, fresh ground pepper and sprinkle of brown sugar. 
  3. Roast butternut squash for 40 to 50 minutes. We are wanting to roast until the flesh can easily be pierced with a fork. (NOTE: When oven is hot, can add roasted chickpeas to oven – see related recipe but I would hold the rosemary).
  4. Turn butternut squash over so skin is facing up for an additional 10 to 15 minutes if it’s not softened or easily pierced with a fork. 
  5. While roasting squash, heat oil over medium heat in a large pot.
  6. Toss onions, celery and garlic into pot and sauté until slightly softened about 3 to 4 minutes. Toss in the ginger to soften slightly, another couple minutes. I add a pinch of Kosher salt when sautéing veggies to draw out extra flavour. 
  7. Stir in pureed pumpkin and a pinch of salt to the pot. Cook over medium heat for around 5-8 minutes.
  8. Add dried thyme. Cook for another couple of minutes until fragrant.
  9. When butternut squash is roasted, use a spoon to scoop out the soft flesh. Add this to the veggie mixture and stir. 
  10. Add soup broth to vegetables. Cover soup and allow to come to a boil. When it has come to a boil, reduce heat to medium low and cook for 15 to 20 minutes.
  11. Puree soup with a food processor, blender or hand mixer in small batches. If you prefer a thinner soup, simply add ½ cup water at a time. Feel free to adjust your salt intake to your taste if you are adding water to thin soup.
  12. When soup is pureed, return to heat. Heat soup through if soup has cooled.
  13. Serve with a garnish such as roasted chickpeas, fresh herbs and a couple lime wedges squeezed in.

Lastly, hope you enjoy this delicious Butternut Squash & Pumpkin soup! 

P.S. If you love this soup, I’ve done many others. Some of my favourites are Sweet Potato Pear SoupCreamy Sweet Potato and Cauliflower Soup and Carrot Ginger Sweet Potato Soup.