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Roasted Vegetable Harvest Soup

45 min



This soup needs no supervision. It's quick to prepare and is a great way to use up any vegetables left in your fridge. We tossed all our favourite veggies together, roasted them on a baking tray, and then blended everything. It couldn't be any easier. Plus, we share a resourceful way of using up the squash seeds by turning them into crunchy croutons!



45 min


10 min


35 min

Free from

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tree nut

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  • 6
    cloves garlic, peeled, left whole
  • ½
    butternut squash, peeled, cut into 2 cm cubes, seeds reserved
  • 2
    red bell peppers, cut into quarters
  • 2
    carrots, sliced into 2 cm pieces
  • 1
    jalapeño, seeds removed, cut in half
  • 1
    medium onion, cut into wedges
  • 2 tsp (10 mL)
    olive oil
  • ½ tsp
    ground cumin
  • ½ tsp
    paprika powder
  • ½ tsp
    salt, plus more to taste
  • ¼ tsp
    ground black pepper
  • 3 cups (720 mL)
    vegetable stock
  • ¾ cup (180 mL)
    canned full-fat coconut milk

Roasted squash seeds

  • 1 tsp (5 mL)
    olive oil
  • ¼ tsp
    ground cumin
  • ¼ tsp
    paprika powder
  • ¼ tsp
    garlic powder
  • ¼ tsp
    onion powder
  • ⅛ tsp
  • 1 pinch
    ground black pepper


  1. Line a baking tray and preheat the oven to 350°F (180°C)*.
  2. Toss the vegetables with the oil and spices on the baking tray.
  3. Spread out evenly, and bake for 30 minutes or until the squash and carrots can be easily pierced with a fork. Toss the vegetables once or twice while they are baking.
  4. Meanwhile, clean off the butternut squash seeds.
  5. Toss the seeds with oil and spices, and bake on another lined baking tray for 15 minutes, until slightly golden. Stir once halfway. Remove from the oven and allow to cool.
  6. After the veggies have roasted, add them straight to a large pot on high heat along with the vegetable stock and coconut milk.
  7. Blend using a immersion blender. Alternatively, it can be added to a standing blender in batches, and blended until smooth. Heat through and garnish with the seasoned seeds. Enjoy!


  • Can substitute every 1 cup of stock with ½ vegetable bouillon cubes plus 1 cup (240 mL) water.
  • * We used top and bottom heating (not fan-assisted/convection).


  • Store leftovers in an air-tight container in the fridge for up to 3 days.
  • Freeze for up to 2 months.

Let us know what you think

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Kris G - Jan. 8, 2024, 2:32 a.m.

I can't cook to save my life, but I have successfully followed like ten of your recipes over the years and they're perfect every time. Bless you!!!!!

PUL Team - Jan. 9, 2024, 7:21 a.m.

Woohoo! Thanks for welcoming us into your kitchen, Kris ☺️

erica bulow - Jan. 4, 2024, 12:43 a.m.

Easy and tasty

Amanda - Dec. 27, 2023, 8:34 p.m.

Delicious soup I used pumpkin and sunflower seeds rather than the squash seeds as I prefer them. Great flavours and the crunch of the seeds was lovely.

Monica - Dec. 27, 2023, 3:33 a.m.

My first time making soup, and I literally went and bought an immersion blender just for this recipe! I'm obsessed and can't wait to try out more of your recipes <3

Nova - Dec. 17, 2023, 9:30 p.m.

Soooo good!! 😍

AnaMaria - Dec. 14, 2023, 4:43 a.m.

This soup was so yummy! I made a batch on Sunday, and it was the perfect lunch for these cold days! Thank you so much for this delicious recipe!

PUL Team - Dec. 15, 2023, 7:32 a.m.

We're so happy to hear, AnaMaria, thank you! 😊

Angela Bastian - Dec. 10, 2023, 2:36 a.m.

One of my favorite soups ever! And super easy to make.

Sophie - - Dec. 9, 2023, 6:20 p.m.

This was such a hit at our Christmas dinner that lots of people asked for the recipe

PUL Team - Dec. 10, 2023, 1:33 a.m.

A huge compliment, Sophie, thank you!

Suzanne - Nov. 13, 2023, 10:35 a.m.

My favourite soup in the Autumn 🍂. The flavour is really nice and the soup is cozy and warming.

Alycia - Oct. 22, 2023, 10:02 p.m.

Lovely soup. Made it several times. Can you freeze it? I'd like to make a bigger batch just to have on hand. Cheers x

PUL Team - Oct. 23, 2023, 12:37 a.m.

Hey Alycia, we're glad the soup is being enjoyed! It's one of our staples in autumn 😊 For sure, it freezes well in an airtight container in the freezer for up to 2 months.

Lorena Rosca - Oct. 16, 2023, 4:18 a.m.

Was good and beautiful orange color but it took a LONG time for the carrots to soften; over 65 minutes :o do you toss all the veggies at the beginning in a bowl with oil and spices or on the platter ? Will share with friends since overall easy and healthy soup 🤗

PUL Team - Oct. 17, 2023, 1:23 a.m.

Hey Lorena, we toss the veggies with oil and spices on the baking tray but you're welcome to use a bowl if you'd like. If it took long for the carrots to soften, cutting them up smaller could help if you make this one again. Thanks for sharing the recipe with friends as well!☺️

Lèna - Oct. 15, 2023, 5:26 p.m.

The best soup I ate since a looong time, thank you !

Nina - Oct. 11, 2023, 8:33 p.m.

My great aunt gifted me a pumpkin from her garden, which I used in this recipe. It was delicious!

Tereza Nováková - Oct. 6, 2023, 5:56 p.m.

Since I didn't have the jalapenos I added a small amount of sambal and little bit of curry and it was amazing 🤩

Nathalie - Sept. 15, 2023, 12:22 p.m.

Delicious soup! I used half of the jalapeño because I don’t like my food too spicy and it was the perfect amount of spice.

Kimberly - April 30, 2023, 12:45 p.m.

i LOVE easy & flavourful soups, and this is definitely one of them!!! 💖

Julia - Feb. 26, 2023, 1:16 p.m.

I love this soup, the different veggies and the spices are so good together! Made it a bunch of times already. Other kinds of pumpkins/squash or sweet potato in its place work really well too! 😊

PUL Team - Feb. 26, 2023, 8:02 p.m.

So happy to hear, Julia! Thank you 😃

Susannah - Feb. 26, 2023, 2:31 a.m.

So delicious!! My family and I love your recipes so much!! I added lentils for a bit of extra protein and served with seeded whole grain bread. Thank you so much PUL!

PUL Team - Feb. 26, 2023, 3:21 a.m.

A delicious addition, Susannah! Thank YOU 😃

Ashley - Feb. 16, 2023, 2:15 p.m.

What a great soup! I added a touch of liquid smoke for an extra depth of flavor.
We love all of your recipes!!

Naomi - Dec. 26, 2022, 8:49 p.m.

Delicious! Always a good recipe for Fall/Winter time.

Miks - Dec. 6, 2022, 5:16 p.m.


Ekam - Nov. 24, 2022, 4:19 a.m.

This recipe is absolutely delicious. I wasn’t feeling too well so I wanted something warm and comforting, but also quick and easy with ingredients I already have on hand. This was the perfect recipe. I added sweet potatoes because I didn’t have enough squash and it tastes incredible

PUL Team - Nov. 25, 2022, 4:08 p.m.

So glad it was enjoyed, Ekam, and we hope you feel better soon!

Charlie - Nov. 9, 2022, 10:49 a.m.

Hi! This recipe sounds lovely : I was wondering what you recommended to pair with it/add to in order to add a bit of protein and enjoy the soup as a complete meal. Thank you :)

PUL Team - Nov. 9, 2022, 10:58 p.m.

Hey Charlie, some ideas are you could add chickpeas, lentils, beans, mushrooms, seeds, or grains such as barley. We also find it pairs nicely with croutons, a side of bread, or with a sandwich for more balance if desired. We hope you enjoy the soup if you give it a try 🤗

Christopher Norman - Nov. 7, 2022, 7:08 p.m.

Fantastic Fall soup! I’ve made in several times with many different variations of vegetables and spices and it always turns out great. One of our favourites!

PUL Team - Nov. 8, 2022, 4:16 a.m.

It means so much, Christopher, thank you!

Susannah Owen - Oct. 16, 2022, 3:10 a.m.

This soup was sooo delicious! I especially enjoyed the depth of flavor added by the jalapeño. A warm and comforting soup such as this is perfect for fall. I will certainly make this again soon!

PUL Team - Oct. 16, 2022, 7:30 p.m.

Thank you for the glowing review, Susannah, we're so happy the soup is being enjoyed 💛

Taylor - Oct. 6, 2022, 10:23 p.m.

Delicious! Could this be used as a filling for a ravioli? I’d also like to know how long it can be kept in the freezer. I have so much soup left over!

PUL Team - Oct. 7, 2022, 4:52 a.m.

Hey Taylor, we haven't tried this one in ravioli but that's a lovely idea! It might be nice to leave it a tad chunkier for that, so you could blend the soup for less time at the end if desired. You can store it in an airtight container in the freezer for up to 2-3 months 🙂

Keiko - Sept. 20, 2022, 3:56 p.m.

SOOOOO Delicious!!!! I'm not even a fan of butternut squash but this is amazing! And easy to make! I do leave out the jalepenos for my family. This is worth making weekly!

PUL Team - Sept. 21, 2022, 11:22 p.m.

So thrilled it's being enjoyed, Keiko, thank you!

Becky - Sept. 7, 2022, 3:14 p.m.

Great recipe! Did some modifications and it still turned out delicious: skipped the jalapeno as I don't like chilli in my pumpkin soup, and used a regular pumpkin not butternut squash. I didn't have veggie broth but 1.5 bullion cubes in hot water worked well. Will be making this again, this time with some garlic bread!

PUL Team - Sept. 7, 2022, 7:18 p.m.

Sounds like lovely modifications, Becky, thanks for taking the time to share your experience with it!

Bella - May 17, 2022, 5:09 a.m.

So delicious! Used a jar of grilled peppers as fresh capsicums are very expensive in my area at the moment.
Will definitely be making this one again 😁

PUL Team - May 18, 2022, 3:49 a.m.

A lovely substitution, Bella, thank you!

Michaela - Feb. 9, 2022, 3:46 p.m.

Wow so delicious! I used a whole hokkaido, 1 red turkish bellpepper, a TBSP red bellpepper paste, also from the turkish shop. And 2 green sharp turkish bellpepper. Rest was the same.
What a fantastic meal.

PUL Team - Feb. 9, 2022, 8:23 p.m.

Mmm sounds lovely, Michaela, thank you for taking the time to share 😃

Sara - Jan. 30, 2022, 6:21 p.m.

I made this soup whilst meal prepping for the week. I used a red chili pepper instead of jalapeño and is delicious! Creamy with a bit of ~spice~. Love your recipes!

PUL Team - Jan. 31, 2022, 1:42 a.m.

Mmm sounds delicious, Sara, thanks a bunch for sharing :D

Riti - Jan. 20, 2022, 10:04 p.m.

Love everything you do!

Liesbeth - Jan. 20, 2022, 12:05 p.m.

I make this soup on a regular basis. So easy to make and so flavorful!

PUL Team - Jan. 21, 2022, 6:04 a.m.

It means so much, Liesbeth, thank you!

Irena - Jan. 10, 2022, 5:48 p.m.

10 out of 10!

Charlotte - Jan. 8, 2022, 10:51 p.m.

I made this today, so delicious!! Thank you for another great recipe.

PUL Team - Jan. 10, 2022, 2:17 a.m.

Woohoo! So glad it was enjoyed, Charlotte 😊

Agathe Fontaine - Jan. 6, 2022, 5:02 p.m.

I made this soup for me, my brother and my parents, ( without the coconut milk because I hadn't it on hand ) we were so bored with our usual soup recipes then I tried to make a new one and we loved it !! So flavorful ,delicious and easy to make !!

PUL Team - Jan. 6, 2022, 10:11 p.m.

We're so happy to hear, Agathe! We always have fun changing things up a tad 😃

John - Dec. 21, 2021, 9:34 p.m.

Fantastic! Made it for dinner and my wife loved it.

Victoria - Dec. 20, 2021, 10:10 p.m.

I had all the ingredients on hand, so I made this soup. Easy and quick but for some reason, my soup wound up tasting a little like bamboo shoots. I'm not sure if that's because I left the skin on the butternut squash...

PUL Team - Dec. 21, 2021, 5:58 a.m.

Hi Victoria, thanks for sharing the honest review with us! The skin of squash indeed does tend to be a bit tough and nutty-tasting so we believe that may be the culprit. Another thing to consider is using fresh spices if possible. Do let us know if this helps ☺️

Jenn G. - Dec. 6, 2021, 4:09 a.m.

This is by far my favorite soup! My whole family live it!

PUL Team - Dec. 7, 2021, 3:59 a.m.

A huge compliment, Jenn, thank you!

Luise and Sebastian - Dec. 5, 2021, 9:42 a.m.

We tried this soup last week and were absolutely amazed. It is refreshing that something so healthy can also be so delicious. It is a perfect recipe for rainy autumn or winter days. Greetings from the Black Forest in Germany.

PUL Team - Dec. 5, 2021, 5:47 p.m.

Aw we appreciate this so much, Luise and Sebastian, thank you! Hugs to Germany 🤗

Lindsay - Nov. 1, 2021, 1:24 a.m.

Doubled it and onitted the garlic, due to sensitivity. It had a lot of heat from the spices and jalapeños which i didn't anticipate. I removed some of the jalapeños before pureeing.

PUL Team - Nov. 3, 2021, 8:43 p.m.

Love the adaptions, Lindsay! The jalapeño and spices do give this one a bit of a kick but we're glad it was enjoyed 😊

Colleen - Oct. 22, 2021, 3:41 a.m.

I am making this soup right now. Just waiting for my husband to come home with the coconut milk so I can give it a whirl. My only problem is that I can't stop snacking on the roasted veggies while I wait. Haha! Real question though. I am allergic to carrots. Is there another veggie you would rec as a substitute? Today, I put in an orange pepper.

PUL Team - Oct. 22, 2021, 4:27 p.m.

We hope you enjoyed the soup, Colleen! Feel free to substitute the carrot with any other accessible vegetable. Orange pepper is a lovely idea, some others may be daikon, celery, more squash or yam, tomato, zucchini, cauliflower, or parsnip 😊

Janet - Oct. 14, 2021, 4:36 p.m.

This was so good! I didn't have butternut so i used Kabocha squash i had on hand. so flavorful!

PUL Team - Oct. 15, 2021, 1:17 a.m.

A lovely substitute, Janet ✨

Clara - Oct. 8, 2021, 1:18 p.m.

Very delicious with a lot of flavours ! I usually don't really like pumpkin but here it was very good ! I also liked the coconut milk since it was a very creamy soup because of this. I'll definitely have this soup more often in the future :)

PUL Team - Oct. 9, 2021, 9:50 p.m.

We're so glad the soup was enjoyed, Clara, thank you!

tabitha - Aug. 12, 2021, 12:26 p.m.

literally the best soup i’ve ever made!! so delicious and flavourful, i can’t wait to try other pick up limes soup recipes

Aida - Aug. 1, 2021, 8:41 p.m.

I really want to try this recipe and I have all the ingredients except the coconut milk.
I just can't find it in Iran :(
Can i still make it without the coconut milk?

PUL Team - Aug. 4, 2021, 6:47 a.m.

Hi, Aida! Thanks for the question. The coconut milk helps thicken the soup and adds a bit of creaminess. We haven't had a chance to test these out, but possible substitutes could include another unsweetened plant milk (such as cashew or oat milk), a soy-based creamer, or soaked and pulverized cashews with some water. Let us know if you test any of these out! We hope you enjoy the soup 😀

CJ - July 25, 2021, 1:20 p.m.

My absolute favourite soup atm! So easy to make too.

Dana - July 17, 2021, 10:59 p.m.

I've been doing this recipe non stop, I love it! I double the quantities and freeze the leftovers in jars, anytime I don't feel like cooking I defrost one of these and add a sandwich on the side and there's dinner! it's a delicious and easy way of adding veggies to a meal, thanks Sadia ❤️

PUL Team - July 18, 2021, 3:26 a.m.

Appreciate the wonderful review, Dana, thanks a bunch for sharing!

Samantha - July 8, 2021, 10:51 p.m.

I loved this one and have made it several times. My mom and grandmother loved it as well! They both wanted the recipe to make for other events that they had going on. Even my dad was impressed by it.

PUL Team - July 11, 2021, 5:05 a.m.

We're so glad you and your family enjoyed the soup, Samantha! Thank you so much for sharing the wonderful review ✨

Jackie J. - May 12, 2021, 8 p.m.

This is my favorite soup of all time! It will be the heat of summer and I still crave this soup! Comforting, nourishing, delicious, and so easy to make! Thank you for the great recipe!

PUL Team - May 13, 2021, 6:33 a.m.

It means so much that you took the time to share this, Jackie! So happy you enjoyed the soup ✨🤗