Before You Go!

Get new recipes, health-focused articles, and special offers direct to your inbox each week.

  • Ready In:
  • Makes about 7 cups

This butternut squash soup is so good, even if you only have time to make one of the two beautiful and tasty toppings. However, I highly recommend that you make both whenever possible, so you can fully enjoy the flavors and textural contrasts of the mildly sweet, silky-smooth soup; the tangy peas-and-green-onion topping; and the grassy, nutty, bright taste of the fresh pesto. The combination transforms three simple parts into a deliciously complex whole.

From The Forks Over Knives Plan

Find this recipe and more in the Forks Over Knives Recipe App.


For the soup:
  • 10 cups peeled, seeded, and cubed butternut squash (3 pounds)
For the topping:
  • 2 cups fresh or frozen green peas
  • 1½ cups finely chopped green onions, white and green parts
  • 2 tablespoons fresh lime juice (from 1 to 2 limes)
  • Pinch of freshly ground black pepper
  • Sea salt
For the sauce:
  • 2 cups packed fresh basil leaves
  • ¼ cup pine nuts
  • 1 clove garlic
  • ¼ teaspoon freshly ground black pepper
  • Sea salt


  1. To make the soup, place the squash in a large sauté pan with a lid and add 2 cups water. Bring to a boil over high heat. Reduce the heat to medium, cover the pan, and simmer until the squash is soft, about 20 minutes. Remove from the heat and let cool; do not drain. Transfer the squash and its cooking water to a blender or food processor and blend until smooth. Set aside.
  2. Meanwhile, to make the topping, bring a small saucepan of water to a boil. Add the peas and boil until very tender, 5 to 7 minutes. Drain the peas and let cool.
  3. Cook the green onions and 2 to 3 tablespoons of water in a sauté pan over medium heat, until they are tender and the water has evaporated, about 5 minutes. Add the peas, lime juice, and pepper, and salt to taste. Cook, stirring, until the ingredients are blended and warmed through, about 2 minutes. Taste and adjust the seasoning. Set aside.
  4. To make the sauce, place the basil, pine nuts, garlic, pepper, and salt to taste in a blender or food processor, and blend until smooth. Transfer to a small dish and stir in 1 or 2 tablespoons of water to make a creamy paste.
  5. When ready to serve, warm the soup until hot and ladle it into bowls. Top each serving with a spoonful of the sautéed green pea mixture, and garnish with a spoonful of the pesto sauce. Serve hot.

Comments (1)

(4 from 1 votes)
Your Rating has been added Your Comment has been added
Add a Comment and/or Rating
Leave a Reply
Recipe Rating
Please provide a rating
Your email address will not be published. Required fields are marked *
You need to provide a comment or rating to submit
Angie8 months ago
Do you want to report this comment as inappropriate?

Nice soup. I didn’t have enough Butternut so last 4 cups were a mix of carrot courgette and sweet pitato. I find it easier just to mix the sauces together with the soup at the end and also freezes well this way.Next time i will use bit more garlic.

Healthy eatingshouldn't be a hassle

With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy.

Get meal planner

Learn how to cookplant-based meals at home

Forks Over Knives’ online cooking course will help you learn new techniques, flavors, and skills to live your very best life.

Join the course
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 and follow her on Instagram for more.

see more from this author
Forks Meal Planner Free Plan
Free download

Free 5-Day Meal Plan!

Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

More from Forks Over Knives

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

Copy link
Powered by Social Snap