5.0 from 18 votes
Roasted Butternut Squash Soup (Vegan!)
This cozy soup is so creamy and buttery (without the butter and cream)! It's only 6 simple ingredients and incredibly easy to assemble.
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 large butternut squash (3 to 3.5 lbs.)
- 1 medium yellow onion
- 3 cloves garlic
- 2 cups vegetable broth
- 13.5 oz. can light coconut milk (unsweetened)
- 1/8 tsp. ground nutmeg
- 1/2 tsp. salt
Toppings (optional):
- Swirl of maple syrup, candied walnuts, pumpkin seeds, diced green apple, cinnamon, fresh cilantro, etc.
Instructions
ROAST THE SQUASH:
- 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.
- Roast for about 50 minutes or until fork-tender and very soft. Set aside to cool.
Cup of Yum
PREPARE THE SOUP:
- Meanwhile, in a blender* add vegetable broth, coconut milk, nutmeg, and salt. Set aside.
- Dice onion and mince garlic.
- 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.)
- Add minced garlic and sauté another 1-2 minutes. Then add onion and garlic to the blender.
- 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.
- Blend until smooth. Then carefully transfer to a large saucepan on the stove.
- 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
- *Blender: I use a 9-cup Ninja blender which is just right for this recipe. (The blended mixture is about 8 cups, so be sure your blender is big enough.) If your blender is smaller, you'll have to blend in batches. Alternatively, you can skip the blender and heat everything on the stove in a stockpot, then use an immersion blender but it won't be quite as smooth.
- Baking the squash: For a large 3 lb. squash, I bake for about 50 minutes to ensure it’s very soft. But baking times will vary based on ovens and size of squash.
- Variations: Add sage, ginger, carrot, sweet potato, curry powder, etc.
- Yield: Recipe makes about 7-8 cups soup.
Nutrition Information
Calories
203kcal
(10%)
Carbohydrates
38g
(13%)
Protein
3g
(6%)
Fat
5g
(8%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
0.1g
Monounsaturated Fat
0.02g
Potassium
998mg
(29%)
Fiber
6g
(24%)
Sugar
8g
(16%)
Vitamin A
29131IU
(583%)
Vitamin C
59mg
(66%)
Calcium
139mg
(14%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 5medium 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.