Quick and easy to prepare (as long as you buy your squash already cut), this season classic is a real favourite of mine.

As the temperature are dropping low it is nice to come back home after a long day at work and warm up with a lovely, steaming bowl of tasty soup. Here is my favourite recipe for this very autumnal dish.

Vegetarian and Vegan-friendly.

Portion for 4 people


– 2 medium onions, sliced

– 800g of pumpkin or butternut squash, peeled, de-seeded and cut into small chunks

– 400g of carrots, peeled and cut into half

– 200ml water

– 1tbsp extra-virgin olive oil

– Salt and pepper

– 1 tbsp Cinnamon for each portion or a Lemon zest

KEEP the Seeds!


  1. Steam or boil the Butternut squash (or Pumpkin), and the carrots in a large sauce-pan on medium heat until they soften (test them with a fork). Add the onions and cook for other 3-4 minutes.
  2. With a hand-blender mix the three ingredients and boil the mixture on medium heat adding the water.
  3. Just before to serve add the olive oil and the salt.
  4. Serve with a sprinkling of cinnamon or pepper or add the lemon zest as you prefer.


Why keeping the seeds? You can toast or fry the seeds with a Tbsp of coconut oil; they are tasty and healthy as rich in fatty acids. Leave them on the heat for a few minutes until they start to look glossy and some of them begin to pop.

Did you know?

Why orange veggies, like carrots, butternut squash, pumpkin and sweet potatoes, are so good for you?

These bright-colored vegetables contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene, which is vitamin A.

The nutrients help our bodies in many different ways, from our eyes to our bones:

– Aids in eye health and reduces the risk of macular degeneration of the eye

– Builds healthier bones by working with calcium and magnesium

– Reduces the risk of prostate cancer

– Lowers blood pressure

– Lowers LDL cholesterol (the bad cholesterol)

– Promotes healthy joints

– Promotes collagen formation

– Fights harmful free radicals in the body

– Encourages pH balance of the body

– Boosts immune system, very helpful especially in this season to prevent cold and flu.

Let me know your thoughts about this recipe by commenting below.