A recipe for a healthy and satisfying meal - this winter vegetable soup, with butternut squash and cauliflower is one to make again and again. 98 calories and 1 Weight Watchers SP
When the temperatures drop below freezing, an insatiable craving for comfort food sets in. This winter vegetable soup fits snugly into that category. Warm and nourishing, but surprisingly light. I often make a big batch of this soup and eat it for lunch throughout the week. It’s a great way to work some veggies into my mid-day meal. Cheese and crackers on the side, or a slice of rosemary olive oil bread fills me up.
There’s no need to add cream to this winter vegetable soup to make it thick and hearty. After cooking down the vegetables, simply puree a few cups of the mixture and add it back to the rest of the soup. The flavors are fantastic, rich with the sweetness of butternut squash and earthiness of cauliflower, and punched up with a shake of dried chile flakes.
WHAT YOU NEED FOR THIS WINTER VEGETABLE SOUP RECIPE:
- These are the main components need for this recipe (affiliate links included)…
- Aromatics: This soup starts by sautéing a classic mirepoix, which is a combination of onion, carrot and celery. It provides a wonderful, savory base for any soup or stew. Garlic cloves are also thrown in for extra flavor.
- Tomato paste: Just a tablespoon or two will do you! Tomato paste is made of tomatoes that have been good for hours, concentrating the flavors into a paste. It’s added near the beginning of the process, giving it a chance to cook slightly with the vegetables before adding the broth. If you can find tomato paste in a tube (I buy mine at Trader Joe’s), it makes life even easier. No need to open a new can of tomato paste, or to freeze the leftovers.
- Butternut squash: You have a couple of choices. Either peel, seed and chop the butternut squash. Be sure to have a strong peeler, like this one. Alternatively, buy pre-chopped butternut squash, which is what I do when I’m feeling lazy.
- Cauliflower: The cauliflower should be cut into small-ish bite-sized florets.
- Vegetable broth: Use homemade or store-bought. Just be sure it’s one you like the taste of because that flavor will shine through in the soup.
Is this soup blended?
This soup is partially blended. You could certainly puree the entire soup until really smooth, like my Moroccan Carrot Soup. However, I really like the combination of the blended broth with chunks of tender cauliflower and butternut squash. The soup has a creamy texture, but you’re also surprised with bursts of flavor when you bite into one of the cooked vegetables.
How do you blend soup? Since just a portion of the soup is blended, I prefer to transfer a few cups of the mixture to a blender (affiliate link) and puree it until almost smooth. If you prefer, use an immersion blender (affiliate link) to partially blend the soup, leaving pieces of the vegetables intact.
Can vegetable soup be frozen?
This soup freezes really well. Let the soup cool completely, then divided it into airtight freezer-proof containers like this one (affiliate link), or divide it into resealable freezer bags.
If using plastic freezer bags, first seal the bags after filling, then arrange on a baking sheet. Freeze them on the baking sheet so that you’re left with flat bags of soup that are stackable. It’s a great space-saving trick to keep your freezer organized.
Is winter vegetable soup healthy?
This winter vegetable soup is packed with all sorts of nutrients. Butternut squash provides hefty doses of Vitamins A and C, potassium and fiber. Cauliflower, like many cruciferous vegetables, is high in both fiber and Vitamin B.
Add in the nutrients from the carrots, celery and garlic, and you have a soup that’s rich in antioxidants, vitamins and fiber.
If you're looking for other healthy cauliflower or butternut squash recipes, look no further than this Cauliflower-Crust Vegetarian Pizza, my all-time favorite Hearty Chicken Stew with Butternut Squash & Quinoa or my Roasted Cauliflower Dip (perfect vegan snack for those afternoon munchies).
Printable Recipe
Winter Vegetable Soup Recipe with Butternut Squash & Cauliflower
Ingredients
- 2 teaspoons olive oil
- 1 medium onion chopped
- 3 clove garlic minced
- 2 medium carrots cut into thin half-circles
- 2 medium celery stalks thinly sliced
- ¾ teaspoon dried thyme
- ¼ + ⅛ teaspoon dried chile flakes
- ½ teaspoon kosher salt
- 1 ½ tablespoon tomato paste
- 1 ¼ pound butternut squash about 4 cups
- ¾ pound cauliflower about 3 cups
- 3 cups vegetable broth
- 1 ½ cups water
- 2 bay leaves
- ¼ cup minced Italian parsley
- Salt and pepper to taste
Instructions
- Heat olive oil in a large saucepan set over medium heat.
- Add the onion and cook, stirring occasionally, until the onion just starts to soften, about 5 minutes.
- Add the garlic, carrots, celery, thyme, dried chile flakes and salt. Cook until the vegetables are tender, about 5 minutes.
- Stir in the tomato paste and cook for one additional minute.
- Stir in the butternut squash, cauliflower, vegetable broth, water and bay leaves. Bring to a boil, then reduce to a simmer, partially cover the saucepan and cook until the squash and cauliflower are tender, 15 to 20 minutes.
- Let the soup cool for 10 minutes, then transfer 3 cups of the soup to a blender. Puree until almost smooth, then stir the mixture back into the soup.
- Stir in the parsley, add salt and pepper (if desired) and serve.
Notes
Nutrition
This recipe was originally published on January 3, 2013 and updated on November 11, 2019.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Claire
Hey Dara,
I have been looking for a way to add adequate veggies into my carb-filled meal plan. This Butternut Squash/Cauliflower soup might just be the answer. If I prepare a big bowl for a week like you say you do, are you sure it will not lose its taste?
Dara
Hi Claire, I haven't had any issues with that. That being said, taste the soup before serving and season with additional salt and pepper if needed.
Aubrey
I liivvve for a soup and I adore this recipe! Super yummy AND healthy. Thank you!
jeff
Agreed! I personally enjoyed this soup as well!! Feeling creative a little lemon zest found its way in the next time I prepared this and to my surprise really brightened the flavors for me.great recipe thanks!
Kim
Hi Dara,
This looks so delicious and healthy! I love butternut squash, so I'll look forward to making this soup for sure. And I can't believe how low-calorie it is. Thanks so much for sharing this easy recipe!
Jaci Carr
Hi! Not sure if this will be seen but I love your recipes! Is there a way you think I could do this with a crockpot instead. I have two little very active boys who don’t give me enough time to stand over a stove! Thanks!
Dara
Hi Jaci, I haven't made this in the crockpot, but I'm guessing it would work well. You could either saute the onions in a skillet first, or try throwing everything together in the crockpot. I would guess 6-8 hours on LOW or 3-4 hours on HIGH, depending on your crockpot. Once cooked, follow the directions in Step 6 for cooling and pureeing the soup. Hope that helps!
Dave
I added a little cayenne pepper as I like it a little more spicy , turned out fantastic , thank you for this recipe it will be made frequently
Shannon
This soup is delicious! It is one of my favorite recipes.
Laura d
This was delicious & my 2 yr old loved it! He repeatedly thanked me for the soup & gave me tons of hugs & kisses! I only made 1 minor change, dried red pepper flakes instead of chili flakes so that it wouldn't be too spicey for the wee one.
Dara
This makes my heart sing, Laura! I'm so glad that both you and your little boy enjoyed it so much.
jim oremland
Just found and made your delicious soup. It's cooling now and I will serve it with my dinner this evening.
My fitness program showed it as 92 cal per serving.
Elise
This soup sounds heavenly, but I could use some clarification on the preparation of the squash. From the pictures, it looks like that the squash should be cut into small chunks. Are those raw chunks? If yes, I always find it find it difficult cutting raw squash -- do you have any recommendations for peeling & cutting squash? Thanks!
jim oremland
Elise,
Always start with a very sharp knife.
Cut the squash in half length wise.
For this recipe you can cut off the bulbous end and discard
Stand the 1/2 squash on end and carefully slice downward to remove the skin
this will take several cuts.
Once "peeled" lay the 1/2 piece on it's side and make slices to the desired thickness
Cut each slice in half width wise then cube to desired size
Be careful with the very sharp knife when "peeling"
This is what I always do and it is very simple as long as you pay close attention to the sharp knife
Kim N.
I made this soup last night to have on hand for my family's busy day today. Soooo good and satisfying. I cut back on the chili flakes, but next time I will put the full amount. Dara, you are becoming my go-to girl for healthy food. Actually now that I think of it, I am also serving your Summer Cherry and Crystallized Ginger Crumb Bars tonight, so I guess you are also supplying my (ahem) less healthy recipes too!
Erika @ The Hopeless Housewife
What a satisfying and comforting winter soup.
carrian
It was completely meant to be for you to add that info. I am the worst at knowing my calories, and now I get to pretend to be good, thanks to you 😉
Mandie
Squash and cauliflower are two of my favorite things (I literally eat them every day), so I will definitely be making this soon. It sounds like the perfect thing to warm my bones on a cold day (which, I suppose, is relative, considering it's "winter" in Southern California right now).
Dara @how_to_eat
Just bookmarked this recipe. Can't wait to curl up with a big bowlful of this hearty and healthy soup!
Anna @ Crunchy Creamy Sweet
This recipe will come in handy this Winter. We love Winter veggies! Yum!