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Roasted Butternut Squash Soup (Vegan!)
5 from 18 votes

Roasted Butternut Squash Soup (Vegan!)

This roasted butternut squash soup blends softened roasted squash, sautéed onion, and garlic with coconut milk and vegetable broth to create a creamy, smooth vegan soup. The subtle warmth of nutmeg and the richness from the coconut milk balance the natural sweetness of the squash. Optional toppings like toasted nuts and fresh herbs add texture and brightness.

Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 20 mins
Servings: 5 medium bowls
Calories: 203 kcal
Course: Soup
Cuisine: Vegan, gluten-free

Ingredients

  • 1 butternut squash 3 to 3.5 lbs, large
  • 1 yellow onion medium
  • 3 cloves garlic
  • 2 cups vegetable broth
  • 13.5 oz. coconut milk unsweetened, light, canned
  • 1/8 tsp. ground nutmeg
  • 1/2 tsp. salt
Toppings (optional):
  • walnut
  • pumpkin seed
  • green apple
  • cinnamon
  • cilantro
  • maple syrup swirl of maple syrup, candied walnuts, diced green apple, fresh cilantro, etc

Instructions

ROAST THE SQUASH:
    Cup of Yum
  1. Preheat oven to 400°F (200°C). Carefully halve the butternut squash vertically and remove seeds. Line a baking sheet with parchment paper and place squash halves face down.
  2. Roast for about 50 minutes or until fork-tender and very soft. Set aside to cool.
PREPARE THE SOUP:
  1. Meanwhile, in a blender* add vegetable broth, coconut milk, nutmeg, and salt. Set aside.
  2. Dice onion and mince garlic.
  3. In a small pan over medium-high heat, sauté onion for 7-8 minutes. (I use 3 Tbsp. vegetable broth/water for no-oil sauté method, adding more as needed.)
  4. Add minced garlic and sauté another 1-2 minutes. Then add onion and garlic to the blender.
  5. When the squash is done baking and cool enough to handle, scoop out the flesh with a spoon and place in the blender with all the other ingredients.
  6. Blend until smooth. Then carefully transfer to a large saucepan on the stove.
  7. Heat the soup over medium for about 10-15 minutes to let flavors further combine. Serve plain or with any desired toppings. (I recommend Maple-Vanilla Candied Nuts!)

Notes

  • Ensure your blender can hold the volume; blend in batches if needed to avoid spills.
  • Baking time of about 50 minutes is for larger squashes to achieve softness; smaller squashes may require less time.
  • Optional variations include adding spices like sage, ginger, carrot, or curry powder for different flavor profiles.
  • Recipe yields approximately 7-8 cups of soup, suitable for multiple servings.

Nutrition Information

Calories 203kcal (10%) Carbohydrates 38g (13%) Protein 3g (6%) Fat 5g (8%) Saturated Fat 5g (25%) Polyunsaturated Fat 0.1g (1%) Monounsaturated Fat 0.02g (0%) Potassium 998mg (21%) Fiber 6g (24%) Sugar 8g (16%) Vitamin A 29131IU (583%) Vitamin C 59mg (66%) Calcium 139mg (14%) Iron 2mg (11%)

Nutrition Facts

Serving: 5 medium bowls

Amount Per Serving

Calories 203

% Daily Value*

Calories 203kcal 10%
Carbohydrates 38g 13%
Protein 3g 6%
Fat 5g 8%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.1g 1%
Monounsaturated Fat 0.02g 0%
Potassium 998mg 21%
Fiber 6g 24%
Sugar 8g 16%
Vitamin A 29131IU 583%
Vitamin C 59mg 66%
Calcium 139mg 14%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.