Roasted Butternut Squash and Red Pepper Soup

Huma Qurashi By Huma Qurashi

If you are looking for a keto soup made of pumpkin and nuts, this soup will please your stomach! In autumn, I love to cook soups and stews. When the weather starts to get cold, they make such a pleasant and nutritious meal. To make soups even easier, I use Vitamix to chop and heat the soup in one go! The macros of this keto pumpkin and nut soup make it a light addition to your autumn repertoire, regardless of what type of diet you follow!

This soup is also vegetarian and vegan, if you are interested. However, I strongly recommend pairing this soup with grilled chicken or pork. Last time I cooked this recipe, I put some chicken breasts on the grill, then cut the meat into the soup just before serving. It was very delicious!

The importance of protein

For healthy aging, it is so important to maintain and build muscles! Did you know that to lose weight, you need 30 grams of protein per meal (two to three grams of leucine)? that trigger muscle protein synthesis? Be sure to use our protein calculator to find out how much protein you should ACTUALLY eat per day. RDA is extremely inadequate.

The two main ingredients in this soup are keto products and weight loss-friendly. A cup of diced pumpkin contains only 63 calories, 16 grams of carbohydrates, and three grams of fiber. A whole medium-sized Bulgarian pepper contains only 24 calories, six grams of carbohydrates, and two grams of fiber. Because the amounts are distributed throughout the portion, you can easily enjoy this delightful keto soup made of roasted nutmeg pumpkin and stay in ketosis!

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Vitamix for soups

Vitamix for soups

I have owned a Vitamix for over 15 years and I really like it. It is so powerful that it makes the most tender soup I have ever tasted. I express special thanks to Vitamix for supporting this post. I only collaborate with brands that I love and use, so I was particularly inspired by this opportunity with a product that I have been using for so long.

If you saw this post when it first appeared, then from October 23 to 25, Vitamix will have a flash sale. You can get a new 5300 for $249.95, which is $310 less than the regular price of $559.95! This is a great offer, so if you have been wanting a Vitamix for a long time, now is the time.

Some soups can be fully prepared in a Vitamix. The blades and motor of this blender are so powerful that they create friction, allowing food to be cooked. However, in this recipe, I prefer the additional flavor and sweetness that comes from roasting the vegetables before blending. Thanks to these fibrous vegetables, the power of Vitamix provides a very tender soup. And thanks to the hot mode of Vitamix, there is no need to heat the soup after pureeing, as is necessary in other blenders.

Roasted Butternut Squash and Red Pepper Soup

  • Preparation time: 5minutes 
  • Cook Time: 20minutes 
  • Mix/Heat: 5minutes 
  • Total time: 30minutes 
  • Number of servings: 8 servings


  • 1/2 medium red onion, roughly chopped
  • 4 wide red peppers
  • 2 cups chestnut, 1/2 inch diced or about 1 1/2 cups cooked butternut squash
  • 2 cloves garlic
  • 2 tablespoons extra virgin olive oil, divided
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon chili flakes, optional
  • 2 cups vegetable broth
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  • Greek yogurt
  • Fresh thyme leaves


  1. Preheat the oven to 400°F.
  2. Roughly chop 1/2 medium red onion and place it in a large bowl.
  3. Cut 4 wide red peppers in half, remove the seeds and stems, and add them to the bowl.
  4. Measure out 2 cups chestnut, 1/2 inch diced or about 1 1/2 cups cooked butternut squash, and add it to the bowl along with 2 cloves garlic.
  5. Add 1 tablespoon of olive oil and stir to coat the vegetables.
  6. Roast the vegetables in the oven for 20 minutes or until they are tender, stirring and turning the peppers about halfway through cooking.
  7. Place the vegetables in a blender such as Vitamix.
  8. Add 1 teaspoon smoked paprika1/2 teaspoon salt1/2 teaspoon black pepper1/2 teaspoon ground cumin1/2 teaspoon dried thyme1/4 teaspoon chili flakes (optional), and 2 cups vegetable broth.
  9. Blend the Vitamix on Soup setting for 5 minutes or on high speed if your blender does not have a preset setting.
  10. Taste the soup for seasoning and adjust if necessary.
  11. Serve hot, garnished with Greek yogurt and fresh thyme if desired.


  • Calories: 77 kilocalories
  • Carbohydrates: 11 g
  • Protein: 1 g
  • Fat: 4 g
  • Fiber: 3 g
  • Net carbs: 8 g
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Hi! I'm Huma Qurashi, an international educator and food writer, excited about bringing you traditional Pakistani recipes from across the country.
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