Vegan Buttercup Squash Soup with Maple Spiced Pepitas

Yield 4 servings




  1. Preheat oven to 400˚F. Line a baking sheet with parchment paper.
  2. Cut squash into 4 large pieces, leaving skin on. Cut onion in half. Cut carrots into quarters. Remove heart (the tough part) of fennel bulb and cut fennel into quarters. Spread squash, carrots, onion, garlic and fennel on the baking sheet and drizzle with 2 tablespoons of oil. Sprinkle everything with 1/2 teaspoon sea salt. Bake at 400˚F for 45 minutes or until squash is fork tender and vegetables are cooked through and start to caramelize.
  3. Meanwhile bring water, rice, remaining 1 tablespoon of oil and seasonings to a boil in a saucepan, then reduce to a simmer with lid cracked for 10 minutes until rice is cooked through. Remove thyme stems. Set broth aside until roasted vegetables are ready.
  4. When vegetables are done roasting, remove them from the oven and scoop cooked squash out of it's skin, discarding the skin. Remove and discard the skin from garlic cloves. Transfer roasted vegetables to a blender along with the rice and broth. Blend everything together on high speed until creamy smooth. Return blended mixture to the saucepan and warm on low heat. If soup seems too thick, stir in another 1/2 cup of water. Taste for salt and add more to taste if needed.
  5. Serve hot topped with a dollop of coconut milk or plain unsweetened non-dairy yogurt and maple spiced pepitas.


  • This soup will keep covered and refrigerated for several days, or frozen for up to 6 months. To reheat, bring to a simmer in a saucepan, adding a bit of water if too thick and/or more salt to taste if needed.

Recipe by Fare Isle at