Recipe: Creamy Squash or Pumpkin Soup

From the Vitality Food Feature ‘A MEAT-FREE HOLIDAY MENU‘.

Creamy Squash or Pumpkin SoupSquashes and pumpkins make a wonderful base for a soup, especially during the winter season. Paired with carrots, these vegetables give the soup a sweet, satisfying flavour that is enriched with the addition of a good quality olive oil.
(Makes 6-8 servings)


  • 2 Tbsp extra virgin olive oil
  • 4 cups butternut squash or pumpkin, peeled and diced into ½ inch pieces
  • 2 large carrots grated
  • 1 large onion, chopped
  • 1 Tbsp minced fresh ginger (1 inch piece)
  • 8 cups vegetable stock
  • ¼ tsp grated orange zest
  • ¼ cup parsley, chopped
  • 1/8 tsp nutmeg
  • Salt and freshly ground pepper to taste

1) Heat oil over medium heat in a large pot. Sauté the squash, carrots, onion, and ginger for 2-3 minutes or until lightly browned.

2) Add stock and orange zest. Bring to a boil.

3) Lower to a simmer and cook uncovered for 35 minutes or until vegetables are tender.

4) Add parsley, nutmeg, salt, and pepper.

5) Purée the soup in a food processor or with a handheld immersion blender until smooth and creamy. Garnish with extra parsley sprigs.


Nettie Cronish is a vegetarian cooking instructor, cookbook author and recipe developer. Her three vegetarian cookbooks are: Nettie’s Vegetarian Kitchen, New Vegetarian Basics, and The Complete Idiot’s Guide to Being Vegetarian in Canada. She has been teaching cooking classes at the Big Carrot for 24 years. She is Chair of the Women’s Culinary Network and a board member of Fairtrade Canada. Her most recent book, Everyday Flexitarian: Recipes for Vegetarians & Meat Lovers Alike, is a delectable guide for unwavering meat lovers and committed vegetarians alike.

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