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Vegan butternut squash soup

Wholesome Cinnamon Spiced Vegan Butternut Squash Soup

Nutrient rich, super easy to make, delicious and heartwarming spiced vegan butternut squash soup that your kids will loooveee!
Course Soup
Cuisine Healthy
Fridge Life? 3 days
Freezable? Yes, up to 6 months
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 162kcal
Author Dora



  • 1 butternut squash
  • 2 carrots
  • 2 apples
  • 1 onion
  • 3 garlic cloves
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • ½ tsp cayenne pepper optional
  • 1 tsp salt
  • 3 cups water


  • Preheat the oven to 200ºC / 400ºF. Halve the butternut squash. Remove the seeds with a spoon and place them flesh side down on the roasting tray
  • Peel and roughly chop the carrots and place on the roasting tray with the butternut squash and pop in the oven for about 10 minutes. After 10 minutes, add the chopped apple and roast for another 15 minutes.
  • Heat a pan on low heat with a tbsp of olive oil. Add the chopped garlic and onion and sauté for about 10 minutes until they are soft and glass-like.
  • To see if the butternut is roasted pierce through it with a fork. If the fork goes easily in, you can remove it from the oven.
    Take a spoon and scrape the flesh of the butternut leaving the skin and pop it into your food processor or blender.
  • Add the carrots, apple, onion and garlic mixture, cinnamon, salt, cumin and water and blend. Depending on the size of your blender you may have to do this is 2-3 times.
  • If desired, add half the cayenne pepper and check the taste. Add the other half or more if desired.
  • Stores in the fridge for 3 days or can be frozen.


Calories: 162kcal | Carbohydrates: 41g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 622mg | Potassium: 913mg | Fiber: 8g | Sugar: 16g | Vitamin A: 25180IU | Vitamin C: 48mg | Calcium: 131mg | Iron: 2mg