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Vegan Pumpkin & Butternut Squash Soup

Updated: Nov 8, 2023

Vegan Plant based Lacto Vegetarian Pumpkin & Butternut Squash Soup
Vegan Pumpkin & Butternut Squash Soup

The allure of autumn lies in its colours and flavours, and nothing embodies that more than pumpkins and butternut squash Lovingly formed into a vegan soup. This creamy, heartwarming soup is a tribute to the season's charm. As the evenings get cooler, let's embrace the warmth of this vegan delight, which is a blend of velvety textures and nostalgic autumnal spices.



Serves: 4

Preparation time: 20 minutes

Cooking time: 40 minutes

Total time: 60 minutes



- 1 small pumpkin, peeled, seeded and diced

- 1 medium butternut squash, peeled, seeded and diced

- 2 medium onions, finely chopped

- 3 cloves garlic, minced

- 2 tablespoons olive oil

- 400ml can coconut milk (reserve a little for garnish)

- 1 teaspoon ground cinnamon

- ½ teaspoon ground nutmeg

- ¼ teaspoon smoked paprika

- Salt and pepper, to taste

- Fresh sage leaves for garnish



1. In a large pot, heat the olive oil over medium heat. Add the onions and sauté until translucent.

2. Introduce the garlic and sauté for a further 2 minutes until fragrant.

3. Incorporate the pumpkin and butternut squash cubes, ensuring they're evenly coated in the onion-garlic mix.

4. Pour in the vegetable broth, followed by the coconut milk. Give it a good stir.

5. Sprinkle in the cinnamon, nutmeg, smoked paprika, salt, and pepper.

6. Once it comes to a boil, reduce the heat and let it simmer until the pumpkin and squash are tender, about 30 minutes.

7. With an immersion blender or in batches in a countertop blender, purée the soup until silky smooth. If you find it too thick, you can add a bit more broth or water.

8. Once blended, let it simmer for an additional 10 minutes, allowing the flavours to meld.

9. Serve hot, garnished with a drizzle of coconut milk and fresh sage leaves.


Additional Tips:

Consider roasting the pumpkin and butternut squash beforehand to deepen their flavours. Simply toss them in a little olive oil, salt, and pepper and roast at 200°C for about 25 minutes or until caramelised.


Allergy information / alternatives:

For those with coconut allergies, oat milk or almond milk can be an excellent alternative, though it might alter the final flavour slightly.


Nutritional Information (per serving):

- Calories: 220 kcal

- Carbohydrates: 48g

- Protein: 5g

- Fat: 7g (Saturated: 4g)

- Fibre: 6g

- Sugar: 8g

- Sodium: 890mg

Note: The nutritional information provided is approximate and may vary based on the specific ingredients used and their proportions.

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