Roasted Butternut Squash and Cauliflower Soup

Butternut Squash Recipe + Photo Credit: Melissa Torio


Twitter Username: @melissa_torio

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Another great recipe from this year’s From Scratch Cookbook, 2019 edition!


This one is a fabulous butternut squash soup recipe. The higher carbohydrates in butternut squash are moderated with the addition of cauliflower. This makes the soup a lighter, lower carb version of traditional squash soups! So go ahead and enjoy this soup with a clean source of protein and some veggies (such as a salad or steamed/roasted broccoli).


And adding pumpkin seeds on top adds an excellent source of healthy fats, magnesium, and anti-inflammatory zinc.




Roasted Butternut Squash and Cauliflower Soup

This simple and healthy soup, made creamy without any dairy, is a family favourite.

 Bonus Tip: Freeze extra servings of this soup for another day.

Course Soup
Keyword butternut squash
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Author Melissa Torio


  • 1 butternut squash peeled and chopped into 1-2 inch pieces (about 4-5 cups)
  • 2 cups chopped cauliflower florets
  • 1 onion cut into quarters
  • 1-2 tbsp extra virgin olive oil
  • 4 cups broth or water
  • 1 tsp sea salt
  • freshly ground pepper optional
  • pumpkin seeds optional for garnish


  1. Pre-heat oven to 400 ˚F. Line a rimmed baking sheet with unbleached parchment paper. Place the squash, cauliflower and onion pieces on the lined baking sheet. Drizzle with olive oil and make sure all the vegetables are coated and distributed evenly. Use another lined baking sheet if required. Place in oven and bake for 25 minutes.
  2. Meanwhile, in a large pot, warm the broth or water on medium-low heat, while the vegetables are in the oven.
  3. After the vegetables are done roasting, take them out of the oven. Carefully add them to the soup pot. Add salt and mix well.

  4. You can use an immersion blender or a vented blender. Place the immersion blender into the soup pot and carefully purée the soup until smooth. If using a vented blender, carefully add the soup into the blender container and purée until smooth. This may need to be done in several batches.

  5. Serve warm with some freshly ground black pepper. Top with some pumpkin seeds, if desired. Enjoy!

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