The best vegan butternut squash soup recipe is here! It's extremely easy to make, surprisingly healthy, and ultra-creamy. Plus, it's gluten-free, dairy-free, and super simple to cook without roasting. Bonus? It all comes together in one pot and is ready in under an hour.
Best Recipe For Butternut Squash Soup
"Give thanks to the LORD for HE is good, His love endures forever."
Psalm 107:1
Every season is a blessing from God.
Let this autumn be grateful to our LORD for the abundance of food and all the good things He provides us with.
Ahh, how I love all those cold autumn evenings. When you just sit by the fireplace, enjoy the sound of soft rain, and delight yourself with a hot bowl of hearty soup.
Really, there is nothing more comforting than a big steaming dish that will warm you from the inside out. Don't you think?
Well, this autumn-winter warmer is a wonderful way to get a whole bunch of nutrients into a single dish. It will bring calming warmth to your home and keep you full and satisfied for sure!
Healthy Vegan Fall Soup
Whether you are looking for the perfect Thanksgiving starter or side, or just in the mood for a soothing bowl of homemade soup, this recipe is just for you.
It's loaded with all good-for-you ingredients and tons of flavor!
Definitely, this simple butternut squash soup with coconut milk, ginger, and warm spices needs to be on your autumn meal lineup.
Sprinkle with toasted pepitas (pumpkin seeds) for crunch and extra protein. They will make this soup even more flavorful and nutritious.
Looking for delicious recipes that use fresh autumn produce? Check out other recipes on my blog. From pumpkin chocolate chip cookies, to moist apple cake, fluffy cranberry-orange muffins, nondairy rice pudding, and even pumpkin pie smoothie the list of tasty fall recipes goes on and on. I hope you love them.
Now, it is time to get cozy!
Butternut Squash Soup Ingredients
This silky-smooth soup is made without heavy cream, stock, or butter. It comes together in no time and uses inexpensive ingredients like:
- Butternut squash
- Onion
- Garlic
- Coconut milk
- Extra virgin olive oil
- Fresh ginger
- Pure maple syrup
- Ground cinnamon, ground nutmeg, ground black pepper, sea salt
- Fresh water
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
Time needed: 45 minutes
How to cook butternut squash soup?
- Sauté veggies
First, peel, seed, and cut your squash into ¾ - 1 inch cubes (smaller cubes = faster cooking). Learn how to cut your butternut squash here.
Next, heat the oil in a large pot over medium heat. Add finely diced onion and sauté for 3-4 minutes, stirring occasionally. Stir in finely chopped garlic and ginger, then sauté for 1 minute more, until fragrant.
- Let it simmer
Now add salt, ground cinnamon, nutmeg, black pepper, and cubed squash. Cook for 5-7 minutes then pour in water, stir to combine and bring to boil. Reduce the heat, cover partially with a lid, and let it simmer for 20-23 minutes or until the squash is soft enough to be blended. Stir in coconut milk and maple syrup.
- Purée
Finally, use an immersion blender or regular blender to purée the soup until it is smooth and creamy. Taste, and adjust seasonings as needed.
- Serve and enjoy
Serve your vegan butternut squash soup warm drizzled with more coconut milk (our fave), and topped with toasted pepitas, walnuts, or crusty bread. Enjoy!
If you have any leftovers, store cooled squash soup in an airtight container in the fridge for 3-4 days.
FAQ for this Vegan Butternut Squash Soup Recipe
One of my favorite ways to add creaminess to this hearty soup is to stir in some coconut milk or coconut cream. You won't achieve the desired creaminess using any other milk like almond milk, soy milk, or cashew milk. If you don't have coconut milk at hand, blend ½ cup cashews (soaked for 10 minutes in boiling water, then drained) with 1 cup water to get a nice homemade dairy-free cream for your soup.
Of course, this soup freezes very well. Let your squash soup cool completely before transferring it into a freezer-friendly container. It will last in the freezer for up to 2 months. To thaw, remove it from the freezer and let it defrost overnight on its own. You may want to warm it up on low heat before serving. Add a few splashes of water or milk if needed.
This healthy squash soup will last for 3-4 days stored in the refrigerator. Alternatively, you can freeze it in freezer-friendly containers for up to 2 months.
It actually is quite good for you! Our butternut squash soup abounds in important vitamins, minerals, and powerful antioxidants that are essential for your health. Butternut squash aka winter squash is especially rich in Vitamin A, Vitamin C, Vitamin E, potassium, magnesium, manganese, and fiber. Due to its impressive nutritional profile alongside all the other ingredients we used to prepare this warm dish, it may be quite beneficial for you. It will hydrate your body, improve your digestion, boost your immunity, protect your eyes, and keep your blood pressure and blood sugar stable. Furthermore, it may help you lose weight and protect against various diseases like cancer, heart disease, stroke, and mental decline.
Yes, this soothing butternut squash soup is not just tasty but amazing if you have an upset tummy. Thanks to the main ingredient, this soup is loaded with dietary fiber that can greatly aid your gut health and improve your digestion. Due to its high amount of fiber, this soup helps prevent constipation and promotes a healthy digestive tract.
Yes, this recipe for butternut squash soup contains no gluten and is suitable food for people with gluten intolerances and celiac disease.
Absolutely! Butternut squash packs an excellent amount of vital nutrients and is very low in calories. According to Healthline, one cup (205 grams) of cooked butternut squash contains only 83 calories and 7 grams of fiber. This makes it a perfect choice if you want to lose weight and keep your body in shape. Many studies have found that a higher dairy intake of soluble and insoluble fiber promotes weight loss and loss of body fat. Including butternut squash in your balanced meals reduce your appetite and helps you keep fuller on fewer calories.
What goes well with butternut squash soup
- Extra crispy chickpeas
- Crusty bread or toast
- Fresh salad
- Kale chips
- Roasted broccoli
- Baked baby potatoes
- Cornbread
- Carrot pineapple muffins
More Vegan Soup Recipe Ideas
- Immunity-Boosting Carrot & Parsnip Soup
- Soul-Feeding Pumpkin Soup
- Vibrant Red Cabbage Soup
- Meat-Free Potato Soup
- Creamy Broccoli Soup (No Cream, No flour)
📖 Recipe
Vegan Butternut Squash Soup Recipe (Easy, No Roasting)
Equipment
- 1 Large cooking pot
- 1 immersion blender or regular blender
Ingredients
- 1 1.5 kg (approx. 3.3 lbs) butternut squash peeled, seeded, cut into cubes ¾ - 1 inch cubes
- 1 yellow onion medium-sized, finely diced
- 1 tablespoon garlic finely chopped, around 3 cloves
- 1 teaspoon fresh ginger finely chopped
- 2 tablespoon olive oil extra virgin
- 1 cup coconut milk full fat
- 2 teaspoon pure maple syrup
- 2 ½ cups water
- ⅛ teaspoon ground cinnamon
- ⅛ teaspoon ground nutmeg
- ½ - 1 teaspoon sea salt
- 1 pinch ground black pepper
Instructions
- First, peel, seed, and cut your squash into ¾ - 1 inch cubes (smaller cubes = faster cooking). Learn how to cut your butternut squash here. Next, heat the oil in a large pot over medium heat. Add finely diced onion and sauté for 3-4 minutes, stirring occasionally. Stir in finely chopped garlic and ginger, then sauté for 1 minute more, until fragrant.
- Now add salt, ground cinnamon, nutmeg, black pepper, and cubed squash. Cook for 5-7 minutes then pour in water, stir to combine and bring to boil. Reduce the heat, cover partially with a lid, and let it simmer for 20-23 minutes or until the squash is soft enough to be blended. Stir in coconut milk and maple syrup.
- Finally, use an immersion blender or regular blender to purée the soup until it is smooth and creamy. Taste, and adjust seasonings as needed.
- Serve your vegan butternut squash soup warm drizzled with more coconut milk (our fave), and topped with toasted pepitas, walnuts, or crusty bread. Enjoy! If you have any leftovers, store cooled squash soup into an airtight container in the fridge for 3-4 days.
Notes
- How to slice and cube your squash - the safe way? Use a large sharp knife and a non-slip cutting board. First cut the top and the bootom ends of the squash. Use a sharp peeler to peel its surface. If you don't have a peeler simply cut the squash horizontally. Stand it uright with the thickes flat side as a base. Carefully remove the peel from top to bottom. At the end, use a large spoon to remove the seeds.
- If you like to thin out your soup stir in more water.
- Depending on the size of your squash you may need to adjust water/milk content you will use.
- Do not substitute full fat coconut milk with any other milk. Using other milk will affect the texture and final creaminess.
- Ajdust the salt and spices to your taste.
- The easiest and fastest way to purée this soup dierctly into the pot is to use immersion (handheld) blender. If you don't have it, simply let it cool and blend it into your regular blender. Return it into the pot and heat up to get warm before serving.
- Store completely cooled butternut squash soup into an airtight container in the fridge for 3-4 days, or freeze for up to 2 months into a freezer-friendly containers.
Nutrition
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Did you try this easy vegan butternut squash soup recipe? If yes, please rate it, leave a comment below, and share your photo on Instagram with the tag @go_eatgreen and hashtag it #go_eatgreen. I would love to hear about your experience and your comments just make my day!
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Love, Marinela💚
Katie
Can't wait to make this, it looks incredible!
Marinela
That sounds great, Katie, let us know if you give it a try! And thank you for commenting 🙂
Aneta
Comforting fall dairy free meal 🍂🤎
Marinela
Thank you for this lovely comment, Aneta, we are glad you like it!