A smooth, full base, tender cauliflower florets, and a hint of caraway create a truly comforting butternut squash soup.


  • 2 cups small cauliflower florets (½-inch florets)
  • 1 medium yellow onion, cut into ¼-inch dice
  • 1 medium yellow or orange bell pepper, peeled and roughly chopped
  • 1 medium red bell pepper, peeled and roughly chopped
  • 1 tablespoon minced fresh garlic
  • 1 teaspoon caraway seeds
  • 1 bay leaf
  • 5 cups 1-inch butternut squash cubes (about 1½ pounds peeled or 2½ pounds unpeeled)
  • 2 cups unsweetened almond milk
  • 3 tablespoons red wine vinegar
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper
  • 1 tablespoon finely chopped fresh parsley


  • Steam the cauliflower in a steamer insert set over boiling water, covered, for 5 minutes, until tender when pierced with a fork. Remove from heat and transfer to a bowl to cool.
  • Heat a soup pot or Dutch oven on high, until a few drops of water sizzle when sprinkled into the pot. Add the onions, bell peppers, garlic, and caraway seeds; sauté on high, stirring frequently, for 10 minutes or until the onions turn translucent.
  • Add the bay leaf, butternut squash, and 2 cups of water. Cook on medium heat until the squash is tender, about 15 minutes.
  • Add the almond milk, vinegar, salt, and pepper. Remove the bay leaf and puree the soup with a hand blender.
  • Stir in the cauliflower. Garnish with parsley and serve hot.

Comments (9)

(4 from 3 votes)

Recipe Rating

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For those that tried this recipe would pumpkin be a good substitute?


I’m new to forks and knives and the vegan recipes. I made this soup tonight. Didn’t have enough butternut squash so I added a sweet potato and poured over chick peas. Substituted caraway seeds for fennel seeds (couldn’t find them at my local store). I’ll try it again for sure


I've made this several times. Fabulous! Simple, great flavor. Love the caraway. One of my go to winter recipes.


We loved it. Making it again today! Doubling it this time to share with sister.


I really wanted to like this recipe because I love Butternut Squash soup. I have never used Caraway Seeds in a recipe before and I wonder if this is what has a black licorice taste to me in the soup. I do like the texture and the addition of cauliflower to the recipe, but will probably use a more basic soup recipe in the future for my butternut squash.


I've tried several FOK recipes, and this is the first one that is not good. Something is off - starting with the caraway seeds, and maybe the red wine vinegar? The flavor is bland and odd.


I used rice vinegar since I did not have any red wine vinegar. I also used 7 cups of butternut squash and another cup of water. The soup tastes great but does need more caraway seed and I used chili flavored salt (more of it than the recipe called for).

Natalie Ryan

I added water to cover the squash more and now the soup is watery. Was confused about the use of a skillet so I used a Dutch oven. I’ll have to find another recipe unless I can fix this one. The flavors are good just too watered down.


Wow! Fantastic soup - everyone loved it. added about 8 cups pureed butternut squash and only 2 cups soy milk. Added more salt. The caraway seeds made it.

About the Author

Headshot of Darshana Thacker

About the Author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit DarshanasKitchen.com and follow her on Instagram for more.
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