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Rustic ceramic bowl of velvety roasted butternut squash soup with a coconut milk swirl, toasted pumpkin seeds and fresh herbs, on a cream tablecloth with a deep-green napkin and roasted squash cubes
DinnerLunchGluten-freeDairy-freeVegan

High Fiber Roasted Butternut Squash Soup

A cozy, fiber-rich roasted butternut squash soup that supports digestion and keeps you full. Simple ingredients, big flavor.

9.3g Fiber52mg Vitamin C1276mg Potassium4.6mg Iron
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Prep15 min
Cook40 min
Calories316 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-29

Ingredients

4 servings

Instructions

5 steps · about 55 minutes total

  1. Roast the vegetables

    Preheat the oven to 425°F (220°C). Toss the squash cubes, onion and garlic with the olive oil, salt and pepper. Spread on a sheet pan and roast 25–30 minutes, until caramelized and fork-tender.

  2. Simmer

    Transfer the roasted vegetables to a large pot. Add the drained white beans, vegetable broth, cumin and smoked paprika. Bring to a gentle simmer and cook 10 minutes.

  3. Blend

    Purée the soup until smooth with an immersion blender, or work in batches in a countertop blender with the lid vented so steam can escape.

  4. Finish

    Stir in the light coconut milk and heat through gently without boiling. Season with salt and pepper to taste.

  5. Serve

    Ladle into bowls and top with toasted pumpkin seeds, a drizzle of tahini and fresh herbs. Makes 4 generous servings.

Why this helps

A high-fiber fall dinner

Cubed butternut squash, onion and garlic get roasted until caramelized, then blended with white beans, vegetable broth and light coconut milk for a naturally creamy soup. Per the USDA FoodData Central ingredient calculation, one bowl lands at about 316 kcal with 9.3g fiber, 52mg vitamin C and 1276mg potassium. Recipe method adapted from Ambitious Kitchen's Vegan White Bean & Roasted Butternut Squash Soup (Monique Volz); we cubed and sheet-pan roasted the squash and adjusted the spices, and calculated the nutrition from USDA FoodData Central ingredient data.

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Nutrition facts

per serving · % DV
  • Calories 316 kcal16%
  • Protein 9.9g20%
  • Total Carbohydrate 49.5g18%
  • Dietary Fiber 9.3g33%
  • Total Sugars 8.2g16%
  • Total Fat 11.4g15%
  • Sodium 720mg31%

Vitamins & minerals

  • Iron 4.6mg26%
  • Calcium 189mg15%
  • Potassium 1276mg27%
  • Vitamin C 51.8mg58%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much fiber is in a serving?
About 9.3 grams per bowl, calculated from USDA FoodData Central ingredient data — roughly a third of the 28g daily value, mostly from the squash and white beans.
Can I make this soup ahead of time?
Yes. The flavors deepen overnight. Cool completely, then store in the fridge up to 4 days or freeze up to 3 months. Reheat gently on the stove, adding a splash of broth or water if it thickens.
Is this soup gluten-free and vegan?
As written, it is gluten-free, dairy-free, and vegan. Check your vegetable broth and toppings to be sure.
What can I serve with this soup?
A slice of whole-grain bread, a simple green salad, or a side of roasted chickpeas for extra crunch.
Can I use frozen butternut squash?
Absolutely. Roast frozen cubes straight from the bag — they may need a few extra minutes to caramelize.

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