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Butternut Squash Soup

  • Author: Rachel
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x


This Butternut Squash Soup is smooth, brightly flavored, and swirled with an easy cashew cream. It’s topped off with crunchy spiced pumpkin seeds. This paleo and vegan soup is perfect for chilly days and best served with some crusty gluten-free bread!



For the soup

  • 2 tablespoons olive oil or avocado oil
  • 1 yellow onion (roughly chopped)
  • 3 stalks celery (roughly chopped)
  • 1 carrot (peeled and roughly chopped)
  • 2 garlic cloves (peeled and minced)
  • 4 cups cubed butternut squash (can also use acorn squash, if desired)
  • 3 cups vegetable broth
  • ½ teaspoon dried thyme
  • Salt & pepper (to taste)
  • 3/4 cup unsweetened almond milk (or neutral-flavored dairy-free milk)

For the cashew cream

  • ½ cup Sunfood raw cashews (soaked in water for at least 4 hours)
  • ½ cup filtered water
  • 1 lemon juiced
  • ½ teaspoon kosher salt

For the spiced pumpkin seeds

  • ½ cup Sunfood pumpkin seeds (also known as pepitas)
  • ½ teaspoon avocado oil or olive oil
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon pink salt
  • Pinch of cayenne pepper


For the soup

  1. Heat the oil in a soup pot over medium heat. Once hot, add the onion and saute until translucent, about 5 minutes. Add in the celery, carrot, and garlic and saute for about 2 minutes or so, until the garlic is fragrant. Add the butternut squash, vegetable broth, and thyme. Cover and bring to a boil.
  2. Turn down the heat to a simmer and let cook for 20 minutes, or until the butternut squash and other veggies are tender. Use an immersion blender (or transfer to a regular blender – if you do this you may have to do multiple batches) to blend until completely smooth.
  3. Add salt & pepper to taste, and then stir in the almond milk.
  4. Serve with cashew cream, pumpkin seeds, fresh thyme springs, and/or hemp seeds. Enjoy!
  5. Store leftovers in the fridge or freezer.

For the cashew cream

  1. Combine the soaked cashews, water, lemon juice, and salt in a high-speed blender and blend until completely smooth. Add more liquid if you want it any thinner.
  2. Serve drizzled over the soup. Store any leftovers in a jar in the fridge.

For the pumpkin seeds

  1. Heat a small saute pan over medium heat. Add the pumpkin seeds and oil and toast until lightly golden brown. Add the spices and toss to coat them all. Use as garnish for the soup.

  • Category: Soup