butternut squash soup
Dinner,  Gluten-free,  Healthy,  Lunch,  Soups,  Staples,  Vegan

Butternut squash soup with rosemary

When I feel the weather getting colder I bring out the soups! One of my favorite to make is this butternut squash soup with rosemary. It has the lovliest luscious texture and makes me feel so cosy. I usually make a large pot and save it for the week. Whether it is for lunch or dinner, there is something about feeling really satieted from all the amazing seasonal produce. I enjoy it as a starter or eat a bowl of it with a slice of toast for a perfect, autumn meal.

All the spices…

On one hand this butternut squash soup is quite hearthy and has a lot of warming flavors coming from the coriander, cumin and ginger. But on the other, the addition of rosemary brings up the freshness and makes it a bit more flavorful. And when you think about it- it really makes sense since rosemary is an evergreen plant! Have you ever heard about the rule to match seasonal produce when cooking?

Eating seasonal

I always follow the seasons in my kitchen. I share a lovely, cold summer zucchini soup and it felt natural to share one of my favorite soups I eat during the colder months. During the autumn season there really is an abundant amount of squash, any shape, size and flavor you want. I find butternut squash and Hokkaido are my favorite for preparing a soup, especially the creamy ones. All squashes are really a valuable and humble ingredients. One bigger squash goes a long way to feed a lot of people since they are so nutrient-dense.

butternut squash soup

Let’s talk nutrition.

I’ve already mentioned butternut squash is a nutrient-rich food meaning it packs a lot of nutrients in a few calories. Butternut squash is packed with vitamin A (mostly beta-carotene), vitamin C and E, fiber, folate, magnesium and postassium. Fun fact, botanically speaking, butternut squash is in fact a fruit! There is many more nutrients coming from the onions, carrots, ginger and turmeric. 

Easy and simple to make.

I don’t like to turn on the oven. I simply get a large pot and a few, wholesome ingredients and that is it. There is not need to add in any creamer, the squash makes it rich by itself. All you need besides it is a couple of root veggies and some spices. And that’s it! It also cooks quite fast, in under an hour. That sounds good, doesn’t it?

Make it as thick or thin it out.

I loveee thick, creamy and dense soups. They are perfect for dipping tosted bread and make a really hearty meal.

However, if you would prefer to make it a bit thinner and more liquidy, just add some extra water or veggie stock to your desire. It will obviously result in more soup so there will be plenty of it to share!


You will love this creamy butternut squash soup because it is

  • simple to make and can be a great meal-prep dinner
  • a seasonal gem- using the best products autumn gives us
  • vegan, gluten-free, paleo and dairy-free
  • comforting and hearthy meal, perfect for colder weather
  • healthy and nutritious 

Are you ready for the recipe?

Butternut squash and rosemary creamy soup

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Category: soup

Cuisine: european

Yield: 4

Serving Size: 1 1/2 cups

Calories per serving: 125

Fat per serving: 7 g

Carbs per serving: 16 g

Protein per serving: 2 g

Fiber per serving: 3 g

butternut squash soup

Luscious and nutrient packed hearthy soup.


  • 2 tbsp of extra virgin olive oil
  • 1 red onion, sliced
  • 1 red chilli
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 3 cups butternut squash (around 1/2 of a medium squash), chopped
  • 1 cup carrots (around 2 large ones), chopped
  • 2 tbsp grated ginger
  • 1 tbsp rosemary, chopped
  • 1 tsp turmeric powder
  • 3-4 cups of vegetable stock or water (or more if desired)
  • salt and pepper


  1. Heath the oil and fry the onion until soft and translucent.
  2. Add in the chili, coriander and cumin and fry for one more minute.
  3. Add in the rest of the chopped veggies and fry for a couple of minutes as well. Next add in the ginger, turmeric and rosemary. Cover with vegetable stock or water and bring to a boil, then leave to simmer.
  4. After 20 minutes of simmering, transfer to a blender or use a hand blender. Blend until creamy. You can always add more water if you would like it to be thinner.
  5. Season to taste with salt and pepper. Serve warm with a drizzle of cold pressed oil of choice. Enjoy!


Make a double batch to serve in the fridge where it can last up to 5 days. Alternatively, serve it in a freezer.

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