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+ servings
autumn soup

Autumn Squash Soup

Warming and filling this Autumn Squash Soup is packed with flavour. Made with roasted squash and warming spices this is like a hug in a bowl.
Course Lunch
Cuisine Soup
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4
Calories 188kcal


  • 400 g Butternut Squash peeled, seeds removed and cut into rough cubes of about 1.5 inches
  • 300 g Harlequin Squash (or other squash of your choosing peeled, seeds removed and cut into rough cubes of about 1.5 inches
  • 2 ½ tablespoon olive oil
  • A small handful of fresh thyme sprigs
  • 1 large carrot (140g) peeled and roughly chopped
  • 1 large onion (180g) chopped
  • 2 cloves of garlic minced
  • ½ teaspoon turmeric
  • 1 heaped tsp ground cumin
  • ½ teaspoon ground coriander
  • 500 ml vegetable stock
  • 1 teaspoon sea salt
  • 1 teaspoon cracked black pepper
  • Natural yoghurt for serving (optional)
  • Dried red chili flakes for serving (optional)
  • Pumpkin seeds for serving (optional)


  • Preheat the oven to 200 degrees C/ 392F.
    Add the squash to a large baking tray, drizzle over 1 and a half tablespoons of the olive oil. Scatter over half a teaspoon each of sea salt and cracked black pepper, then add the thyme. Mix well then roast in the oven for 20 to 25 minutes, until the squash is tender.
  • Whilst the squash is roasting heat the remaining oil in a large saucepan. Add the onion and cook for 10 minutes over medium heat, stirring often. Add the carrot and the garlic and cook for another 5 minutes.
    Now add the spices, and cook for about a minute, then if the squash is done add it to the saucepan. Remove any hardened sprigs of thyme before you add the squash to the pan.
  • Pour in the vegetable stock, add the salt and pepper. Bring to the boil then reduce the heat and simmer for 15 minutes. Check the seasoning, you may need a little more salt.
    Blend the soup with a hand-held blender then serve immediately. Serve with a dollop of natural yoghurt, some pumpkin seeds, a pinch of red chilli flakes and some crusty bread.


  • Nutritional Information -  is approximate and is calculated using an online tool. It does not include toppings or bread. 
  • Freezing. This soup can be frozen, leave the soup to cool completely. Once cooled carefully ladle the soup into freezer-safe containers or bags. Label bags/container with the date the soup was made. Defrost fully overnight in the fridge before heating in a saucepan until it is piping hot.
  • Storing - This soup will keep in the fridge for up to 3 days.
  • Vegan. To make this soup vegan simply use a vegan vegetable stock and skip the dollop of yoghurt.
  • Gluten-Free. This is naturally gluten free, just make sure the stock you use is gluten-free.


Calories: 188kcal | Carbohydrates: 28.1g | Protein: 2.5g | Fat: 9g | Saturated Fat: 1.3g | Sodium: 490mg | Potassium: 749mg | Fiber: 5g | Sugar: 6.4g | Calcium: 105mg | Iron: 2mg