Butternut Squash and Red Pepper Soup is a lovely way to welcome cooler weather. It’s creamy, vibrant, and flexible: serve it chilled on a warm day for a refreshing bowl, or enjoy it piping hot when the temperatures drop.
This version has a gentle spice from cumin and red pepper flakes and can easily be adapted to be dairy-free and vegan.
Loved this recipe. My new favorite soup. I’ve made it twice since discovering the recipe and will not use any other one. Soooo delicious!
– Cat
Why you’ll love this recipe
- This is a savory butternut squash soup that does not rely on coconut milk for creaminess.
- An easy, healthy recipe packed with flavor that comes together in about 45 minutes.
- Freezes well: make a double batch and freeze portions for quick meals later.
- Customize the bowl with toppings like crusty bread, fresh herbs, halved cherry tomatoes, or extra red pepper flakes for heat.
- Great for using up miscellaneous produce—tomatoes, peppers, carrots, or extra squash work well.
Ingredients
This soup uses just a handful of ingredients and is forgiving—small variations won’t derail the final flavor.
- Butternut squash: about 4 cups chopped (one small squash).
- Cherry tomatoes: 2 cups, halved. Any fresh tomato will work if you prefer.
- Red bell peppers: 2, chopped—these add natural sweetness.
- Onion and garlic: aromatics to build flavor.
- Spices: cumin, onion powder, red pepper flakes, salt, and pepper.
- Broth: chicken or vegetable broth plus a bit of water.
- Milk: 1/3 cup dairy or non-dairy milk to finish, and 2 tablespoons honey (omit for vegan).
See the full recipe card below for exact amounts and step-by-step directions.
Substitutions & Variations
Soups are perfect for experimentation. If you want to change textures or flavors, try these ideas:
- Clean out the fridge: Swap shallots for onion, or add zucchini, carrots, or sweet potatoes. Add more broth if you increase the vegetable amount.
- Sweet potatoes: Use sweet potato in place of butternut squash if preferred.
- Bell pepper colors: Yellow or orange peppers make for a slightly different, bright flavor without changing the method.
- Spice it up: Increase red pepper flakes, add paprika, or a pinch of cayenne for more heat.
If you try other variations, adjust liquid and seasoning to taste and enjoy experimenting.
How to Make Butternut Squash and Red Pepper Soup
Overview of the simple steps—full recipe details are in the recipe card below.
- Step 1: Toss chopped squash and red peppers with olive oil and roast on a baking sheet at 400°F (200°C) for 20–25 minutes until tender.
- Step 2: Sauté onion and garlic in olive oil in a large pot until soft and fragrant.
- Step 3: Add spices, roasted vegetables, tomatoes, broth, and thyme. Bring to a simmer and cook until everything is tender.
- Step 4: Cool slightly, purée until smooth, then stir in milk and honey. Adjust consistency with extra broth or water if needed, and serve with your favorite toppings.
Expert Cooking Tips
- You can chop vegetables coarsely—everything will be puréed, so perfect dice is unnecessary.
- This soup is delicious served warm or chilled; both work beautifully.
- Adjust thickness after blending by adding broth or water until you reach the consistency you like.
- Top with crusty bread or a simple sourdough for a complete meal.
Storage
Refrigerator: Cool completely and store in an airtight container for 3–5 days. Reheat gently on the stove or in the microwave.
Freezer: Once cooled, freeze in airtight containers or freezer bags for up to 3 months. Thaw in the refrigerator overnight before reheating.
Recipe FAQs
Yes. Use vegetable broth, a non-dairy milk, and replace honey with maple syrup or another vegan sweetener.
After cooling slightly, blend in batches in a blender or use an immersion blender directly in the pot until smooth.
Yes—use ½ teaspoon dried thyme in place of 1 teaspoon fresh and omit thyme sprigs during simmering.
More Easy Healthy Soup Recipes
-
Roasted Red Pepper and Tomato Soup
-
Healthy Chicken Tortilla Soup
-
Pumpkin and Carrot Soup
-
Butternut Squash and Carrot Soup
If you tried this Butternut Squash and Red Pepper Soup, please leave a star rating and share how it turned out in the comments. Happy cooking!
Butternut Squash and Red Pepper Soup
Jessica Vogl
Equipment
- Dutch oven or other soup pot
- Baking sheet
- Blender or immersion blender
Ingredients
- ¼ cup olive oil, divided
- 4 cups butternut squash, peeled and diced
- 2 red peppers, chopped
- 1 onion, chopped (about 2 cups)
- 4 garlic cloves, chopped
- 2 cups cherry tomatoes, halved
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- 1 teaspoon fresh thyme, plus extra sprigs for simmering
- ½ teaspoon cumin
- ½ teaspoon onion powder
- ¼ teaspoon red pepper flakes
- 3 cups chicken or vegetable broth
- ½ cup water
- ⅓ cup non-dairy or regular dairy milk
- 2 Tablespoons honey (omit or substitute for vegan)
Instructions
- Preheat oven to 400°F (200°C). Toss chopped butternut squash and red peppers with 2 Tablespoons olive oil and spread on a large baking sheet. Roast 20–25 minutes until tender.
- Heat remaining 2 Tablespoons olive oil in a large Dutch oven over medium-high heat. Add onion and garlic and sauté 3–4 minutes until softened. Add roasted peppers, squash, tomatoes, salt, pepper, thyme, and spices. Pour in broth and ½ cup water; the vegetables may not be fully submerged.
- Add 2–3 extra thyme sprigs, bring to a boil, then reduce heat and simmer uncovered for 20 minutes until vegetables are fork-tender.
- Remove from heat and cool slightly. Remove thyme sprigs. Purée the soup in batches in a blender or use an immersion blender until smooth. Add milk and honey, adjust seasoning and consistency with additional water or broth if needed, then serve.
Nutrition
Carbohydrates: 37 g
Protein: 5 g
Fat: 15 g
Fiber: 5 g
Sodium: 1285 mg
Leave a comment below and share how it turned out.