roasted butternut squash soup with coconut, miso, and lime

This roasted butternut squash soup is silky smooth, with a trio of delicate flavours that come together in the most incredible way. And it’s vegan to boot!  roasted butternut squash soup with coconut, miso, and lime // the muffin myth

Just like that, we’re into October.

October is one of my favourite months. Canadian Thanksgiving is in a couple of weeks, so this is the month of pumpkin pie, stuffing, and gravy (vegan, natch) for me. It may be the month I feel the most homesick as an expat as I’m missing family dinners and the October energy that’s so vibrant in the air.

roasted butternut squash soup with coconut, miso, and lime // the muffin myth

I didn’t have a gentle September this year, quite the opposite in fact, so I’m especially glad for the month to be behind me. Bring on the squash! Bring on the bulky sweaters! Bring on the boots and tights! Bring on the soups!

Now that the seasons have turned, we’re back in the habit of making soups for dinner on Sundays. It’s the perfect Sunday meal in my opinion: a bit lighter after a weekend typically with some indulgence (never mind the garlic bread we usually have along side). Leftover soup reheats brilliantly for meals during the week, and it makes a perfect freezer meal.

roasted butternut squash soup with coconut, miso, and lime // the muffin myth

This soup is a bit of a project, but it’s well worth the effort. It starts with cubes of butternut squash, diced onion, and smashed cloves of garlic roasting in the oven in a bit of fragrant coconut oil. While the roasting pan is doing the heavy lifting, a flavour base comes together on the stove top, marrying ginger and cilantro with turmeric, smoked paprika, and red pepper flakes. Once the roasting is done the veg gets a whirl in the blender with some vegetable broth and then the most velvety butternut squash puree joins the flavour base with light coconut milk, lime juice, and miso paste. Pow!

roasted butternut squash soup with coconut, miso, and lime // the muffin myth

The flavours are at once delicate and assertive, with no one overwhelming any other. The miso is in the background, not something you’d necessarily identify upon tasting a spoonful, but rather a layer of umami flavour that makes you go hmm.

roasted butternut squash soup with coconut, miso, and lime // the muffin myth

This soup is by no means difficult. The worst of it is the dishes you’ll be faced with once finished; a roasting pan, a blender, and a soup pot. But there are shortcuts you can take. The squash can easily be roasted on the weekend and then kept in the fridge for a quick and easy weeknight dinner – all you’d have to do is whip up the flavour base, blend, heat, and serve. You can save yourself a dish to wash by using an immersion blender, through you won’t get the soup quite as velvety smooth as you would with an upright blender.

roasted butternut squash soup with coconut, miso, and lime // the muffin myth

However you want to approach it, I hope you make it. My husband and I don’t always see eye to eye on how things should be spiced, and inevitably when I make a soup he ends up dumping half the spice cabinet in his bowl. This time he added nothing, not even salt, which I think is the highest praise of all. Seriously folks, make this soup!


Winter squash are rich in carotenoids, a precursor to vitamin A, and are a good source of vitamin C. It is also a very good source of dietary fiber. The seeds, when consumed in moderation, are a great source of healthy oils including linoleic acid (polyunsaturated omega-6 fatty acid) and oleic acid (the same monounsaturated fatty acid found in olive oil).

roasted butternut squash soup with coconut, miso, and lime // the muffin myth

roasted butternut squash soup with coconut, miso, and lime // the muffin myth
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4.8 from 5 votes

roasted butternut squash soup with coconut, miso, and lime

Your roasting pan does most of the the heavy lifting here. Once the squash is tender making the soup is simply a matter of a quick whirl in a blender and heating up on the stove top.
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings 6
Author Katie Trant


  • 1 medium butternut squash about 1kg / 2lbs, peeled and cubed
  • 1 large onion diced
  • 4 garlic cloves smashed and peeled
  • 1 Tbsp coconut oil
  • salt and pepper
  • 1 Tbsp cold pressed canola or sesame oil
  • 1 - 2 Tbsp peeled and grated ginger
  • 1/2 cup finely chopped cilantro leaves and stems
  • 1 tsp ground turmeric
  • 2 tsp smoked paprika
  • 1/2 tsp red pepper flakes
  • 3 cups water or vegetable broth
  • 1 can light coconut milk 400ml
  • juice of 1 lime
  • 2 Tbsp white miso
  • salt and pepper
  • toasted sesame oil
  • cilantro leaves


  • Preheat your oven to 200°C / 400°F.
  • Cut off the tip and the bottom, then using a vegetable peeler, peel the skin away. Cut the neck from the base, and cut the neck into cubes. Slice the base in half, and scoop out the seeds (you can save these and roast 'em if you like), then cube the base as well.
  • Place the cubed butternut squash, diced onion, smashed garlic cloves, and coconut oil into a roasting pan. Sprinkle with salt and pepper, and give everything a good toss.
  • Place the roasting pan in the oven, and roast for about 30 minutes, until the squash and onions are tender and beginning to turn golden brown.
  • You can start on the base while the squash is roasting.
  • Heat oil over medium heat in a large heavy-bottomed pot. I love my dutch oven for this.
  • Add the ginger, and sauté for about 3 minutes, stirring often so that it doesn't burn.
  • Add cilantro, turmeric, smoked paprika, and red pepper flakes, and cook for 3 minutes more. Remove from the heat.
  • Once the squash is roasted, remove from the oven and let it cool slightly.
  • Scrape the contents of the roasting pan into the jar of a blender or food processor, including any liquid in the pan. You may need to do this in batches depending on the size of your blender.
  • Add about half of the water or vegetable broth, and blend on high speed until the mixture is very smooth, adding more liquid if you need to in order to loosen the mixture up.
  • Return the pot to the heat, and add the butternut squash puree to the flavour base. Stir well to combine.
  • Add the remaining water or broth and the coconut milk.
  • Heat the soup to a gentle simmer, just below a boil.
  • Now add the lime juice.
  • Put the miso paste into a small bowl, and add a few tablespoons of hot soup. Stir into a slurry, then add this back to the soup. It's really important that the soup doesn't boil after you've added the miso, so reduce the heat and watch it carefully.
  • Taste the soup and season with sea salt and extra lime juice if you like.
  • Serve hot, drizzled with a very small amount of toasted sesame oil and a few cilantro leaves.


You can roast the squash a few days in advance and keep it in the fridge for quick weekday soup making.
If you like, you can also add the flavour base to the blender when pureeing the soup for a totally smooth soup.
Blending the entire soup in the pot with an immersion blender also works well and will leave you with fewer dishes, however, the soup won't be quite as velvety as with an upright blender.
Leftovers can stored in the fridge for about 3 days, or be frozen in individual portions.

roasted butternut squash soup with coconut, miso, and lime // the muffin myth



  1. fabulii says

    What a fantastic soup. I am all about the finish, when it comes to soup, most I make are pureed, and the more velvety the better! This one has such a great layering of flavors…it’s not your run-of-the-mill butternut squash soup, and vegan friendly! LOVE LOVE LOVE!

      • Susan Lock says

        Made this soup a couple of weeks ago – grand! Even better after a couple of days in the frig. I was a bit heavy-handed with the ginger & got hotter soup than I’d expected (no fault of the recipe!), but it mellowed out a bit over time. Adding a dollop or 2 of Greek yogourt on serving was a lovely cooling touch. Definitely have added this to my repertoire!!

  2. Diane W says

    I have found a lot of other recipes calling for coconut milk, so I bought a case! But as it turns out, I don’t quite “get it” .. I love the idea of making the soup creamy, but is there another way? I’m sure not so turned on to this ingredient and don’t know exactly why, other than it seems needless. I can’t use a whole can in once recipe, and it has to be used within a couple of days & end up throwing the remaining away. Am considering returning to the store.

    • Katie Trant says

      Hi Diane. The coconut milk is in there for flavour! It adds a subtle but lovely hint of coconut. If you’re not into the taste you can leave it out, but I do encourage you to give it a try in this soup. And this recipe uses a whole can, so nothing leftover to go bad in your fridge! But if you’ve got leftovers from other recipes you can try adding it to smoothies, which is also delicious.

  3. Gabrielle says

    Katie this soup is delicious! I usually don’t like the blandness and texture of squash soups but the complexity of the miso, lime and coconut make this a new staple in my autumn/winter repertoire.

  4. Kalen says

    Mmmm, I cannot wait to try this! It sounds so comforting and I love the flavor combination. Definitely making it soon. 🙂

    I also feel quite homesick around Thanksgiving but I make sure to celebrate every year with my “family” here in Portugal. I can’t get them to celebrate Halloween (boooo) but they’ve definitely gotten on board for Thanksgiving. It’s probably just because of all the delicious food, though. 😉

    • Katie Trant says

      It’s a really lovely combination of flavours! Yes, we have an expats ‘family’ dinner for Thanksgiving, but most of our friends are American while we’re Canadian, so we don’t get Thanksgiving in October like we’re used to.

  5. Christine | No Gojis No Glory says

    Katie, I just read your “about” page and saw that you live in Stockholm. We lived in Umeå for three years before coming to New York. By the way, this soup looks absolutely amazing. I wouldn’t have a problem with the clean-up since every time I step into the kitchen it looks like a bomb went off. But at least the food is good!

    • Katie Trant says

      Oh wow, Umeå! And I complain about the darkness in Stockholm! Umeå is like a totally different world. I’ve also got kitchen-bomb syndrome happening here – especially on weekends like this when my husband is away and I power cook for the blog!

      • Christine | No Gojis No Glory says

        Yeah….3 hours of daylight in the dead of winter was really tough to get used to, but at least we could always look forward to summer and the 24 hour daylight. The people up there are amazing though….very nice and hospitable. You and your husband should spend some time up there if you haven’t already.

        • Katie Trant says

          The light is the toughest thing! We’ve been in Stockholm nearly 5 years and I still find 1pm sunsets so crazy, but knowing you’re going to have a glorious sunlight filled summer does make it easier to deal with. We’ll definitely try and spend some time up north – we’ve got a good friend from Luleå so hoping to get to go there soon!

  6. Susan lock says

    I’ve been loving your blog for a while now! Thank you for this soup project – heading out now for ingredients not already stocked. Time flies for me as well & I hope your October is a bit of an improvement over your sept.

    (I can’t seem to get out of ‘caps’ here – ?)

    • Katie Trant says

      Thanks Susan! The caps thing is to do with the font, the comment doesn’t actually show up in caps. I had asked my web developer to fix that because it was confusing people, and it’s fixed on my end, so I’ll have to look into why it still appears in caps for you. Thanks for the comment!

  7. Emma says


    1) Thanks for stopping my the blog earlier today!
    2) This soup looks amazing, I have *almost* all of the ingredients to make it tonight, so I may pop out to grab some coconut milk…
    3) LOVE the idea behind your blog, I will be back for sure 🙂

  8. Nicola says

    I love these flavors and the addition of miso! So unique and different from all the other butternut squash soups out there. You have tons of great information around healthy eating and I’m signing up to follow your blog. Can’t wait to see what comes in the future!

  9. Alissa says

    I’m so with you on all of that – glad to be into October, ready for fall and lots of soup! This one looks awesome. I love butternut squash and the spices in here sound amazing. Pinning this so I can make it on a chilly day. 🙂

  10. Joanne says

    October is one of my favorite months also, but it is crazy how time is flying this year. Wasn’t it just June?!

    Want to slurp up this soup and lick my bowl clean! ALl those flavors sound so good together.


  1. […] It’s not an ingredient you may be used to eating or cooking with, but miso paste is a versatile ingredient whose umami-rich flavor you should get to know ASAP. The salty, savory punch of miso combined with sweet, nutty butternut squash creates an especially delicious balance of flavors that hit all the taste buds. Try it out in this roasted butternut squash soup with miso, lime and coconut. […]

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