Creamy Butternut Squash Cashew Soup

1.23.18 / Comment

Creamy and Cozy

Craving a creamy and delicious soup to help you warm up? Look no further than our Creamy Butternut Squash Cashew Soup! So decadent and delicious, this soup is sure to soothe the soul. With wholesome and healthy ingredients like antioxidant rich butternut squash and heart healthy cashews, this soup will quickly become a staple in your house! Pair this with a fresh green salad and toasted whole grain bread for an all around perfect meal.

Nutrient Booster: Cashews + Butternut Squash

This soup is not only comforting, but it’s rich in nutrients too–between the cashews, butternut squash, and turmeric, the nutrition content is on point and it will leave you feeling satisfied, warm, and happy regardless of the weather. The cashews present in this recipe provide a healthy amount of polyunsaturated fatty acids, which have been linked to heart health [1], and is rich in iron and magnesium. Along with the cashews, butternut squash is also a big nutritional kick in this recipe. Butternut squash is a great source of carotenoids, which are known for benefiting vision, the absorption of iron, aiding the immune system and reducing inflammation [2]. There are so many delicious and healthy reasons to enjoy this recipe as soon as possible!

Meal Prep

This is a good soup to cook once, eat twice with. Make a double batch to freeze in small containers, or quart size freezer bags, which are easier to reheat to have on those cold winter days. To freeze, soup should be cooled, and placed in labeled containers or freezer bag. If using freezer bags, lay bags flat and stack the bags, making sure all of the air is removed from the bag. Freeze up to 3 months. You can also refrigerate this soup for 3 to 4 days in an airtight container.

Creamy Butternut Squash Cashew Soup

Prep Time 10 minutes
Cook Time 55 minutes
Total Time 1 hour 15 minutes
Servings 4 servings


  • 1 1/2 tablespoons olive oil
  • 1 large onion, diced
  • 1 cup raw cashews
  • 2 cloves garlic, minced
  • 1 medium butternut squash, peeled and cubed
  • 1/2 teaspoon fresh ginger, grated, or 1/4 teaspoon ground ginger
  • 1 teaspoon turmeric
  • 1/4 teaspoon sea salt
  • 1 teaspoon garam masala
  • 4 cups vegetable broth, low sodium
  • 1 cup water
  • 1 tablespoon pumpkin seeds, for garnish, optional


  1. In a soup pot over medium-high heat, add the olive oil and onions and cook for about 5 minutes, stirring, until they are soft. Add cashews and garlic and stir until the cashews have slightly browned. Add the squash, ginger, turmeric, sea salt, garam masala, broth, and water to the pot and stir until combined. Bring the soup to a simmer.

  2. Reduce the heat to medium-low, cover the pot, and cook the soup until the squash is easily pierced with a knife. This will take about 30 minutes.

  3. Uncover the soup and let it cool for 10 to 15 minutes. 

  4. Purée the soup with a hand-held immersion blender until smooth. You can also use a high-speed blender on low speed, or in a standard blender, as long as the soup is divided into batches. Pour blended soup in a serving bowl or container. Garnish with pumpkin seeds, and serve immediately.

Recipe Notes

Nutrient Analysis:
Serving size: 2 cups, Calories: 360 cal, Fat: 25g, Saturated fat: 4g, Carbohydrates: 26g, Sugar: 5g Sodium: 240mg,  Fiber: 4g, Protein: 10g, Cholesterol: 0mg

[1] Polyunsaturated fatty acids and cardiovascular health. Nutrition Revolution.

[2] Zaccari, F., & Galietta, G. (2015). α-Carotene and β-Carotene Content in Raw and Cooked Pulp of 
Three Mature Stage Winter Squash “Type Butternut.” Foods4(3), 477–486.

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