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Butternut Squash Tomato Soup

Bridging summer to fall with soup. Fall is a key seasonal transition for most people. Its dramatic and colorful shift can leave us feeling anxious, ungrounded, and yeah, even constipated. Learn how to flow into fall and keep Vata balanced using food as medicine. Soup is good food as it's easy to digest and a healthy comfort food.

butternut squash soup in a bowl

Explore more on the Saumya Blog, selected top Ayurveda blogs and websites to watch.

Butternut Squash Tomato Soup


  • Fresh tomatoes, depending on the type and size, about 6-10 tomatoes.

  • 2 cups butternut squash, but let’s be flexible, any winter squash will work such as acorn, sweet dumpling, kabocha, delicata, and striped spaghetti are all available in August

  • 1 onion, finely chopped

  • 6 carrots peeled and chopped

  • 3-6 fresh garlic cloves (less for Pitta, more for Kapha and Vata)

  • ¼ cup + olive oil or your best oil listed in your food program

  • Your Saumya sweet churna, as much as you like (or ½ teaspoon dried ginger, ½ teaspoon turmeric)

  • For those with a fresh herb garden some of these!

  • 3-4 cups of broth

  • 1 cup milk (non-dairy, dairy, unsweetened milk of your choice)

  • 1-2 teaspoons Hawaiian red salt

  • Freshly ground black pepper

butternut squash on a vine


1. Chop those veggies. I like to place the squash on towel or stick cutting mat to avoid cutting myself.

2. Add olive oil to your pot.

3. Sauté onion and garlic.

4. Then add tomatoes. (For those with higher Pitta or Pitta symptoms such as heartburn, skip the tomatoes.)

5. Add spices.

6. Add the squash and carrots.

7. Pour in the broth.

8. Cook until it’s all nice and soft. (Depending on the squash and your elevation, pot, and cooking source, about 30 minutes.)

Once it’s soft, move it to a blender or use an immersion blender.

Find your favorite fall soup bowls, ladle it up and garnish with roasted pepitas (or sunflower seeds) and cilantro.

Enjoy the Saumya Online Recipe Box

woman with a bowl of soup

Explore More Fall Vata Balancing Knowledge on the Saumya Blog: Ayurvedic Doshas and Their Impact on Your Life | The Dance of Vata, Pitta, and Kapha Ayurveda and Autumn | How to Flow into Fall 5 Ways to Balance Vata Dosha Vata Stage of Life: Look and Feel Younger with Ayurveda

Butternut Squash Tomato Soup is a delicious way to bridge summer and fall and turn your food into medicine.

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Veena is a Certified Ayurvedic Practitioner and meditation teacher, and monk.

She is President Emeritus of the Meditation Center and former staff member of the Minnesota Institute of Ayurveda.

Veena fell in love with the traditional medicine used in her family’s home learning herbal remedies at her grandmother's knee. She remains passionate for over 30 years, helping clients feel their best physically, emotionally, and spiritually with Ayurveda.


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