Butternut squash and tofu soup

Recipe byRebecca Taylor, Registered Nutritionist (RNutr)

Reviewed byAugusta Gray, Registered Nutritionist (RNutr)

Butternut squash soup on a beige background

Ready for soup season? This warming butternut squash soup gets an extra protein boost from silken tofu – with cumin, smoked paprika, lemon and a little chilli kick for a comforting, plant-based bowl

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Nutrition

Nutritional information

Per	Serving (396g)
Energy (kcal)	192 kcal
Fat	5.7g
of which saturates	0.8g
Carbohydrates	25g
of which sugars	15.87g
Fibre	7.5g
Protein	6.6g

Ingredients

(serves 4)

1 tbsp H&B olive oil
1 large onion, chopped
2 celery sticks, chopped
1 large carrot, chopped
750g butternut squash, peeled, deseeded and chopped
2 garlic cloves, crushed
200g silken tofu
1 litre vegetable stock
1 tsp ground cumin
1 tsp dried thyme
Sprinkle of chilli flakes, optional
1 tsp smoked paprika
Pinch of black pepper
1 tsp lemon juice

To serve

H&B pumpkin seeds, optional
Olive oil, optional
Chilli flakes, optional
Fresh thyme, optional

Step 1

Heat the olive oil in a large saucepan over a medium heat.

Step 2

Add the chopped onion, celery and carrot. Cook for five to seven minutes, stirring occasionally, until the vegetables have softened.

Step 3

Add the chopped butternut squash and crushed garlic. Cook for a further two to three minutes, stirring regularly.

Step 4

Stir through the ground cumin, dried thyme and smoked paprika. Cook for 30 seconds until fragrant.

Step 5

Pour in the vegetable stock and bring to the boil. Reduce the heat, cover and simmer for 20–25 minutes, until the butternut squash is completely tender.

Step 6

Stir in the silken tofu and cook for a further five minutes.

Step 7

Remove from the heat and carefully blend until completely smooth and creamy.

Step 8

Stir through the lemon juice and season with a pinch of black pepper. Add the chilli flakes, if desired, at this stage if you’d like a little extra heat.

Step 9

If the soup is too thick, add a little extra vegetable stock or water until you reach your desired consistency.

Step 10

Serve hot with a sprinkle of pumpkin seeds, a drizzle of olive oil, fresh thyme and chilli flakes, if desired.

Soup FAQs

Can I use a different type of squash instead?

You can swap the butternut squash for other varieties, such as kabocha, acorn or pumpkin. Just keep the weight roughly the same and make sure the squash is cooked until completely tender before blending. Keep in mind that different varieties may slightly change the flavour and texture of the soup.

What can I serve with this soup?

For extra texture and even more deliciousness, you could serve this soup with a slice of our homemade gluten-free bread or our high-fibre, moreish omega-3 seed crackers.

Can I use tempeh instead of tofu?

Tempeh can be used in place of tofu, although it has a firmer texture and a slightly nuttier flavour. For the smoothest soup, tofu works best, but if you’d like to use tempeh, blend it thoroughly with the soup until smooth.

Can I freeze this soup?

Yes – allow the soup to cool completely before transferring it to an airtight container or into freezer-safe portions. It can be frozen for up to three months. When you’re ready to enjoy it, defrost thoroughly in the fridge overnight and reheat gently on the hob until piping hot, stirring well before serving.