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This Pumpkin and Butternut Soup is comforting, super tasty, creamy and dairy free! It is gluten free and vegan, plus incredibly easy to make! Prefer it without the pumpkin? Try my Butternut Squash Soup.
Pumpkin and Butternut Soup at a Glance
James's tipLet the cubes catch a little colour in the oven. The golden edges are where the sweetness comes from, so do not pull the tray out early.
Key ingredients
- Pumpkin
- Butternut squash
- Coconut milk
- Garlic
- Paprika
- Vegetable stock
Why you'll love it
- One tray, then blend
- Creamy with no dairy
- Only 8 ingredients
Quick summary
This pumpkin and butternut squash soup roasts both squashes with garlic, paprika and chilli flakes, then blends them with vegetable stock and coconut milk until smooth. It takes 10 minutes of prep and about 40 minutes in total, serves 4 and is vegan, gluten free and dairy free.
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Why this recipe works
Autumn is the time to break out the pumpkin recipes! The other day, I went pumpkin picking at a local farm in Dorset where I picked up two nice looking pumpkins.
Whilst in the field picking them, I had a moment of inspiration and thought about doing a pumpkin recipe series where I make a breakfast which is this Pumpkin Oatmeal, lunch which is this soup, dinner which is this Pumpkin Curry and dessert which is this No Bake Pumpkin Pie, all with pumpkin as the key ingredient.
When thinking about pumpkin recipes, the first thing that sprung to mind was vegan pumpkin soup. I thought soup would be perfect for the lunch part of the series. I combined another wintery veg and came up with a butternut squash, coconut, and pumpkin soup. It’s really comforting, super tasty, and can be frozen down which is perfect for an easy lunch throughout the week.
This was inspired by my Best Carrot & Coriander Soup as it’s been so popular, and pairs well with my Easy Socca Recipe.
If you’re looking for more healthy soup recipes then do check out all my Soup recipes.
Ingredients to make Pumpkin and Butternut Soup
- Pumpkin – is the perfect autumn flavour and so delicious in this easy pumpkin soup. Use a small pumpkin sold for eating, or a squash such as Crown Prince or kabocha. Big carving pumpkins tend to be watery and bland. If you have any spare do try my Roasted Pumpkin Salad.
- Butternut Squash – pairs well with the pumpkin flavour.
- Olive Oil – is used to roast the pumpkin and butternut squash.
- Chilli Flakes – add a bit of spice.
- Paprika – gives a nice sweetness to this butternut pumpkin soup.
- Salt and Pepper – Pepper gives a little kick. Taste the soup before adding salt, because vegetable stock is already salty.
- Garlic Clove – adds a nice savoury flavour.
- Vegetable Stock – forms the base of the butternut squash and pumpkin soup and gives it a boost in flavour. Check your stock is gluten free. I also use this in my delicious Mushroom Soup.
- Coconut Milk – gives the perfect creaminess to this dish. Use one 400ml can.
See recipe card for full information on ingredients and quantities.
Substitutions
- Pumpkin – If you don’t have access to a fresh pumpkin, pumpkin purée will suffice. Or you could just make this an all butternut squash soup or swap the pumpkin for sweet potato depending on the season. Or just make my Butternut Squash Soup instead.
- Butternut – Swap for sweet potato or parsnips (a reader tried parsnips and loved it). For a parsnip-led soup, try my Parsnip Soup.
- Olive Oil – Other oils will also work, but be aware of the different flavour profiles they may bring.
- Garlic Clove – if you don’t have fresh garlic, you can use minced or garlic powder.
Variations
- Spicy – Increase the chilli flakes for a spicier butternut pumpkin squash soup. Or add in some curry powder.
- Deluxe – Take half a pumpkin and roast it and then use that as your bowl to fancy up this dish. You could also top with vegan sour cream, vegan cheese, and/or gluten-free bread crumbs.
- Kid friendly – Give your kids something to dip in the soup. Gluten free toast fingers, a vegan cheese toastie on gluten free bread, or gluten free crackers all work well.
- Warming spices – Swap the paprika for 1 tsp ground cumin and 1/2 tsp turmeric. A reader made it this way and loved it.
- Lighter – Use a can of light coconut milk, or 200ml coconut milk topped up with 200ml extra stock, to cut the saturated fat. Keep any leftover coconut milk in a covered container in the fridge and use it within 2 days.
- Heartier – Want it as a dinner? Try my Butternut Squash and Chickpea Curry, which uses the same roasted squash flavours.
Fancy another cosy soup? Try my Slow Cooker Carrot and Coriander Soup.
How to make Pumpkin and Butternut Soup
Step 1: Heat the oven to 200°C (180°C fan, gas 6). While it heats, peel and deseed the pumpkin and butternut squash and cut them into small cubes, about 2cm.
Step 2: Put the cubes onto the roasting tray and top with olive oil, a whole garlic clove, and the spices. Roughly mix everything around so it is evenly covered. Spread them in a single layer, using two trays if needed so they roast instead of steam. Cook for 30 minutes, turning halfway, until the edges are golden and a knife slides in easily.
Step 3: Remove from the oven. Combine everything into a large blender or cooking pot. Add the stock and coconut milk and blend or mix by hand until smooth.
Hint: If you like your soup to be a little chunkier, stop stirring when it reaches your preference. Let the soup cool for 10 minutes before blending, and never fill a jug blender more than half full. Too thick? Stir in a splash of hot water or stock. Too thin? Simmer it uncovered for 5 to 10 minutes.
To serve: Top with toasted pumpkin seeds, a swirl of coconut milk, a few chilli flakes or fresh sage. Gluten free bread or crackers (check the label) are good for dipping.
Leftovers
Cool the soup within 2 hours (split it into smaller containers to cool faster), then keep it covered in the fridge for up to 2 days. To freeze, cool it first, then freeze in portions for up to 3 months. Defrost overnight in the fridge and eat within 24 hours. Reheat in a pan or the microwave, stirring, until steaming hot all the way through. Only reheat it once.
Recipe FAQs
It is full of veg, with about 4g of fibre a portion, and it is naturally vegan, gluten free and dairy free. A portion is about 347 kcal and 17g of the fat is saturated, mostly from the coconut milk, so it is a hearty lunch rather than a light soup.
Both are winter squashes. Butternut is sweeter, denser and nuttier, and pumpkin is milder and more watery. Raw, pumpkin has about 26 kcal per 100g and butternut about 45 kcal. This butternut pumpkin soup uses both: butternut for sweetness and body, pumpkin for a softer flavour.
Use a small pumpkin sold for eating, or a squash such as Crown Prince or kabocha. Big carving pumpkins tend to be watery and bland.
Yes, but you lose the sweet, caramelised flavour. Simmer the cubes in the stock for 20 to 30 minutes until very soft, add the coconut milk and blend.
Yes. Cool it within 2 hours, then freeze in portions for up to 3 months. Defrost in the fridge, eat within 24 hours and reheat only once, until steaming hot all the way through.
Peel the pumpkin. Butternut skin is edible once roasted, so if you are short of time you can roast it unpeeled, scoop out the soft flesh and blend that. Peeling gives the smoothest soup.
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Pumpkin and Butternut Soup
Ingredients
- 750 g pumpkin, peeled and deseeded; a small pumpkin sold for eating
- 400 g butternut squash, peeled and deseeded
- 2 tbsp olive oil
- 1 tsp paprika
- 1 pinch chilli flakes
- 1 garlic clove
- 1 litre vegetable stock, gluten free; if using Marigold bouillon powder, 4 level tsp (20g)
- 1 can coconut milk, 400ml can
Instructions
- Heat the oven to 200C (180C fan, gas 6). Peel and deseed the pumpkin and butternut squash and cut them into small cubes, about 2cm.
- Add the cubes to the roasting tray with the olive oil, whole garlic clove, pinch of chilli flakes, tsp paprika and a pinch of pepper. Mix so everything is evenly covered, then spread in a single layer (use two trays if needed so they roast instead of steam). Roast for 30 minutes, turning halfway, until the edges are golden and a knife slides in easily.
- Remove from the oven, add everything to a large blender or cooking pot. Then add the 1 litre of stock and coconut milk and blend or hand blend until smooth. Taste before adding salt at the end.
Notes
Nutrition
Tried this for lunch today it was absolutely delicious and so quick and easy to make – thank you
Thanks so much Anne 🙂
Absolutely delicious! First time making this and love it. I didn’t have paprika so substituted with cumin and tumeric. I’ve even got seconds for tomorrow!
Thanks Emma 🙂 so pleased you enjoyed it!
I made a slight change as I had loads of parsnips, so substituted squash with parsnips. Proper lush! I love your recipes and I’m not vegan or vegetarian but loving trying new things. Thanks
Sound delicious Liz 🙂 thanks for trying it!
Easy, comforting and the perfect way to use up homegrown pumpkins!
Thank you 🙂
haha Lola, give it a try and let me know what you think! 🙂
Butternut squash and coconut I am there!