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This Vegan Butternut Squash Soup is so delicious and perfect for a cozy night in. The candied pumpkin seeds really take this recipe to the next level and also add some crunch. This soup is super creamy without any dairy and deliciously sweet without any refined sugar. This healthy recipe is so tasty, I’m sure you’ll want to make it again and again in the reoccurring fall and winter months.
Besides being unbelievably tempting, this squash soup with candied pumpkin seeds is vegan, paleo, gluten-free, grain-free, dairy-free, soy-free and refined sugar-free
Vegan Butternut Squash Soup Sweet
This sweet soup has a depth of flavor that comes from roasting the veggies and the apple before adding them the pot. Doing this caramelizes the natural sugars which complement the spices in this soup perfectly. We’re using cinnamon, ginger and nutmeg to bring some sweet flavors along with a roasted apple plus, a bit of coconut sugar for sweetness that isn’t too overpowering. This butternut squash soup recipe is sure to satisfy with a hint of apple cider tasting goodness.
Butternut Squash Soup Savory Option
Roasted Squash Soup Instructions:
- Place chopped vegetables on a baking tray lined with parchment paper. Drizzle avocado oil and turn veggies to coat with oil before placing in the oven to roast for 25 minutes.
- After roasting for 25 minutes, turn veggies and add the apple pieces to roasting tray. Roast for another 20-25 minutes so they are completely cooked through.
- Transfer roasted veggies and apple to a soup pot and add ginger, cinnamon, nutmeg, coconut sugar and sea salt. Optionally, you can allow this to sauté for 5-10 minutes in order to toast the spices and enhance the flavor a bit. Of course, you can add a couple tablespoons of water to deglaze the bottom of the pot if it’s sticking.
- Add coconut milk to soup pot along with vegetable broth and then, turn the heat down to a simmer. Allow this to simmer for at least 20 minutes before blending. You can prepare the candied pumpkin seeds while the soup simmers.
Candied Pumpkin Seeds Instructions:
- Add shelled pumpkin seeds in a bowl along with the maple syrup and stir to mix.
- Then add the coconut sugar, cinnamon, nutmeg, ginger powder and salt. Stir again to cover each seed with the spices.
- Transfer mixture to a roasting tray lined with parchment paper and add to a 300 degree Fahrenheit oven. Make sure your oven isn’t too hot from roasting the vegetables for the soup. If your oven is too hot, allow it to cool so you avoid burning your pumpkin seeds.
- Roast pumpkin seeds for 8-10 minutes turning halfway through. Then, allow them to cool so the candy coating can harden.
Vegan Butternut Squash Soup with Candied Pumpkin Seeds
Butternut Squash Soup:
- 2 Tablespoons avocado oil
- Half a medium (3.5-4 pounds) butternut squash (chopped into 1 inch cubes)
- 2 medium carrots (chopped 1 inch pieces)
- 1/2 a yellow onion (cut into wedges)
- 1 medium honeycrisp apple (cut into 1 inch pieces)
- 3/4 teaspoon fresh ginger (finely minced)
- 3/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1-2 Tablespoons coconut sugar (to taste)
- 3/4-1 teaspoon sea salt (to taste)
- 1/2 cup coconut milk (I use full fat but you can use lite for this recipe)
- 4 cups vegetable broth (or sub chicken broth)
Candied Pumpkin Seeds:
- 1/2 cup shelled pumpkin seeds (I used salted)
- 1 Tablespoon maple syrup
- 2 teaspoons coconut sugar
- 1/4 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- a generous pinch ginger powder
- pinch of sea salt
- Preheat oven to 400 degrees Fahrenheit.
- To a baking tray lined with parchment paper, add butternut squash, carrots and onion. Drizzle oil over the veggies and turn them to coat in oil. Place tray in the oven and roast for 25 minutes.
- After 25 minutes turn all the veggies and add apple pieces to the tray. Then, roast for another 20-25 minutes or until everything is cooked through.
- Transfer roasted squash, carrots, onion and apple to a large soup pot on medium heat. Add in ginger, cinnamon, nutmeg, coconut sugar, sea salt. Optionally you can allow the spices to toast for 5-10 minutes before adding broth. Add a small splash of water to deglaze the bottom of the pot if needed.
- Add broth and coconut milk to the pot. Turn the heat down to low and stirring occasionally, allow it to simmer for at least 20 minutes. You can prepare the candied pumpkin seeds while you’re waiting.
- Preheat oven to 300 degrees Fahrenheit (it may need to cool down from roasting veggies, make sure it’s not too hot).
- Place pumpkin seeds in a bowl along with maple syrup and stir to distribute evenly. Then add coconut sugar, cinnamon, nutmeg, ginger and sea salt and stir again.
- Transfer to a baking tray lined with parchment paper (I like to use unbleached parchment paper). Place in the oven to roast for 8-10 minutes turning once throughout cooking time. Then allow them to cool completely to harden the sugar coating.
- Use an immersion blender or a high powered standing blender to blend soup until smooth.
- Serve topped with candied pumpkin seeds.
Looking For More Healthy Dinner Recipes?
This post is a recipe for Vegan Butternut Squash Soup with Candied Pumpkin Seeds. It’s a sweet soup made with nourishing ingredients.