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Ceamy vegan butternut squash soup drizzled with coconut milk and topped with pepitas in a bowl. Easy Thanksgiving side dish or starter recipe without roasting.

Vegan Butternut Squash Soup Recipe (Easy, No Roasting)

Marinela Malcheva
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 supersimple to cook without roasting. Bonus? It all comes together in one pot and is ready in under an hour.
5 from 5 votes
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Appetizer, dinner, Lunch, Side Dish
Cuisine dairy-free, Gluten-free, Plant-based, Vegan, Vegetarian
Servings 6 serving (1 cup each)
Calories 136 kcal

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.
    Onion, garlic, chopped butternut squash with spices in a pot for cooking dairy-free soup.
  • 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.
    Healthy soup simmering in a large cooking pot on the stove
  • Finally, use an immersion blender or regular blender to purée the soup until it is smooth and creamy. Taste, and adjust seasonings as needed.
    An immersion blender in a pot with hot autumn soup with orange color
  • 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.
    Helathy vegan fall soup in a pot with a spoon

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

Calories: 136kcalCarbohydrates: 6gProtein: 1gFat: 13gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 593mgPotassium: 134mgFiber: 0.4gSugar: 2gVitamin A: 19IUVitamin C: 3mgCalcium: 25mgIron: 1mg
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