Roasted Cauliflower & Butternut Squash Soup For The Soul

Because everything tastes better when you roast it!


This soup is so delicious, nourishing, healthy and surprisingly easy to make. It’s filled with goodness and is guaranteed to soothe your soul and warm your heart on these cold January days!

As someone who likes to keep waste to a minimum, I wanted to make sure I used as much of the ingredients as possible, so I also added the stalks of the cauliflower and roasted the seeds from the butternut squash (which make for the perfect topping and are incredible on their own as a snack!).


Squash seeds actually have tonnes of health benefits and are packed full of vitamins and minerals like iron, potassium, folate, calcium, vitamin C and vitamin A. On top of that they’re also a great source of protein and fiber! Who’d have thought?

But lets not forget how great cauliflower stalks are too! Aside from being an incredible source of fiber, folate and also containing vitamins C and K, cauliflower actually has a bigger food to waste ratio, meaning that you can eat way more of it than not! Which makes it a very zero-waste friendly vegetable, reducing your carbon footprint and being just that little bit kinder to the earth.


This soup is full of nourishment as it is but if you’re sick or just want to make it even better, I definitely suggest adding some fresh ginger and even more garlic, which is exactly what I’ll be doing next time I make it to beat this flu I’ve got!

On top of all the health benefits, this soup is super thick, creamy and truly divine. Butternut squash and cauliflower are a match made in heaven when blended together due to their shared creaminess and hints of sweetness after roasting.

So whether you just can’t seem to keep warm or you need a little boost of nutrients, this soup will surely satisfy all your needs! Plus it’s gluten-free, dairy-free, nut-free, soy-free, animal-free, waste-free.. you get the idea! I mean what more could you want?


Prep Time: 15 mins   Cook Time: 1 hr 30 mins
Total Time: 1 hr 45 mins   Servings: 4-6


  • 1 medium to large butternut squash
  • 1/2 head of cauliflower
  • 1 red onion
  • 3-6 cloves garlic
  • 1/3 cup nutritional yeast (optional)
  • 2 tsp paprika
  • 1 tsp chilli flakes
  • 1 tsp dried garlic 
  • 2 tsp dried parsley
  • 6 fresh sage leaves (optional)
  • 1-2 cups unsweetened plant milk
  • 2-3 tbsp olive oil
  • salt & pepper to taste


  1. Preheat your oven to 230 degrees celsius.
  2. First, carefully slice the squash in half. This can be dangerous, I like to start in the middle and slice down towards the bottom on each side, then turn the squash and cut through the top half, then it will usually break apart easily and you won’t have to put too much work into it.
  3. Once your squash is in two pieces, use a spoon to scoop out the seeds from either side and transfer them into a small bowl.
  4. Place the halves (cut side facing down) on a lined baking tray and pierce the skin with a fork. There is no need to use any oil for this part but you could season the inside of the squash if you like, I just didn’t as I added lots of seasoning later!
  5. Roast the squash in the oven for one hour before checking to see how it’s doing. Mine ended up taking a further thirty minutes, checked first after fifteen so just keep an eye on it. The skin on the outside may start to look a little burnt but that is completely fine. Just make sure it is completely cooked and very soft on the inside.
  6. While the squash is roasting, wash the cauliflower, pat dry with a clean cloth and chop into florets. Roughly chop the stalk into pieces of a similar size.
  7. Place them onto another lined baking tray and coat with olive oil and half measurements of all the other seasonings listed above, as they will also be used for the squash seeds. Or, of course, you can just sprinkle whatever amount of whatever seasonings you like, it’s all up to you!
  8. Roast the cauliflower for around forty-five minutes, (turning once), or until crispy.
  9. In the meantime, rinse the seeds in a colander and separate from any stringy pieces of flesh if desired. It’s not necessary to do this but works well either way. Pat dry with a clean cloth.
  10. Spread the seeds out onto a lined baking tray and season with the other half of the seasonings and drizzle with olive oil. Bake for around twenty-five to thirty minutes, turning twice.
  11. While everything is in the oven, roughly chop the onion and garlic and saute in a little olive oil with the fresh sage for around five minutes.
  12. Once everything is cooked, scoop the flesh out of the squash and transfer into a blender. I like to blend the squash in two parts, one half at a time, as I use my Nutribullet so there isn’t much space. If you have a hand blender then just scoop everything into a pot, this would be a lot easier I just don’t have one unfortunately!
  13. Blend half of the squash with half a cup of plant milk, I used almond milk. Transfer to a pot and add the other half of the squash to the blender along with around a cup of plant milk and half of the cauliflower. I like to use mostly the stalk and bigger pieces for this part and save the nicer, smaller ones for the topping.
  14. Add in salt, pepper, nutritional yeast and fried onions and garlic to the mixture and blend everything until really smooth. You may want to add some more milk depending on the consistency you prefer.
  15. Transfer the mixture to the pot with the rest of the blended squash and stir until everything is well combined.
  16. Heat on medium-low for a few minutes until it starts to bubble.
  17. Serve immediately and top with roasted cauliflower and squash seeds!

I enjoyed mine with some homemade olive bread on the side, let me know if you’d like the recipe for that in the near future!

This soup will keep in the fridge for about three days and can be frozen in batches for a few months.


I really hope you enjoyed this recipe and would really love to hear from you if you recreate it! Hope you have a wonderful day and thanks for reading.

Love, Áine.

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