It is butternut squash season! Time to whip up many healthy and delicious recipes like this Easy Roasted Butternut Squash Soup with cashews is vegan, creamy and incredibly nutritious! Butternut squash is a nutrient-dense autumn vegetable that is an excellent source of fibre, calcium, magnesium and Vitamins A, C, E and B. Just three tablespoons of cooked butternut squash counts as one of your five a day!
How To Easily Cut Butternut Squash?
Cutting and peeling your butternut squash can be easy. The skin is not edible; however, you can roast it with the skin and scoop the flesh out when soft.
You can also make several large slits through the skin with a sharp knife, then microwave the squash for 5 minutes to soften the skin.
Alternatively, you can buy pre-cut diced frozen butternut squash as a shortcut. However, I would suggest using in-season produce whenever possible! It just tastes that much better!
Butternut Squash Soup Variations
I love the cozy smell of vegan soup recipes like this Anti-Inflammatory Vegan Soup for fall. The smell of soup, spices and herbs filling the kitchen is intoxicating.
Butternut Squash Soup With Coconut Milk
Sometimes, I will include coconut milk, lemongrass and some red curry spices when I'm craving Thai flavours. This combination has just the right spice and tanginess for a warm belly.
Other times, I will crave more traditional ingredients that are baby and kid-friendly butternut squash soup recipes.
This vegetarian butternut squash soup is healthy, creamy, nourishing and ideal on cold autumn days when you want something simple and soothing.
What You Will Need To Make Best Butternut Squash Soup
Butternut Squash - Use a medium-sized squash that is approximately 3 pounds. Ensure that you roast it before cooking. No peeling or dicing is required.
Carrots - adds sweetness and colour to this healthy autumn soup recipe.
Raw Cashews - Soaked cashews add creaminess and are a great alternative to whipping or heavy cream. You can omit and replace it with full-fat coconut milk.
Onions - Yellow onion has a sharp flavour. If you prefer a milder option, use shallots instead. Saute and sweat out the onions to reduce sharpness.
Garlic - I love garlic and like to add at least 5 to 6 cloves.
Red Pepper - adds sweetness and colour.
Ginger: Adds warm and subtle zing to the vegetarian roasted butternut squash soup.
Vegetable Broth - To give it an extra boost of a nutritional punch, I like to use Organika's Veggie Broth for my soup base! This vegan-friendly protein is a harmonious blend of natural organic vegetables, adaptogenic tremella mushroom and nutritional yeast, L-Glutamine, Potassium, calcium, iron and B vitamins worth sipping. Alternatively, you can use reduced-sodium vegetable broth for the base.
Garnishes
- Cilantro
- Chili Pepper Flakers
- Toasted Cashews
What Flavours Go Well With Butternut Squash?
Adding the following herbs and spices will enhance the natural sweetness and maximize the richness of butternut squash soup.
We like adding sage, rosemary, celery salt, black pepper and bay leaf. I do not like to include cumin and nutmeg because they are too overpowering.
How To Thicken Butternut Squash Soup?
The easiest way to thicken squash soup is to add cornstarch. Coconut milk and cashews are great ingredients to make the butternut squash soup thicker.
Why You'll Love This Vegan Butternut Squash Soup Recipe
Extra Creamy - this soup is silky.
Quick and Easy - Make this vegan roasted butternut squash soup with coconut milk can be made with the Vitamix blender and on the stovetop.
Freeze Friendly - Double batch this recipe and store it in the freezer. Frozen butternut squash soup without cream makes for healthy meal prep ideas for the week!
Vegan and Gluten-Free - Butternut Squash is gluten-free and is safe for patients with celiac and other gluten-related disorders.
Keto Diet - Coconut milk is naturally gluten-free and has a high-fat ratio. Roughly 90% of the calories in plain coconut milk come from fat. Butternut squash net carb equals one cup of butternut squash cubes contains 15 grams of net carbs due to its fibre content.
Butternut Squash soup is lovely. It is gluten-free, vegan, vegetarian, Whole30 and paleo-friendly.
How To Roast Butternut Squash
Roasting butternut squash adds a lovely depth of flavour. The heat elevates the earthy, smoky, caramelized sweetness to this classic fall and winter soup recipe.
Preheat oven to 425F. While the oven is warming up, slice off the ends of the butternut squash so the vegetable can stand without slipping. Place one end of the butternut squash on a cutting board and slice through lengthwise.
Remove the seeds and membrane. Set the seeds aside to toast later. It makes for an excellent snack!
Once the oven is warmed up, place the butternut squash on a baking tray, gently coat it with avocado oil, and season with salt and pepper.
Roast the butternut squash for 45-60 minutes at 425F. You may wish to add garlic, onions, red peppers and carrots to the baking tray and roast for another 15 minutes.
Roasting the butternut squash first makes this the best butternut squash soup because no additional peeling or dicing is necessary. Spoon and scoop the flesh out and place it directly into a high-powered blender like a Vitamix (I use this Vitamix).
Butternut Squash Health Benefits
Butternut Squash is a nutrient-dense autumn vegetable that is an excellent source of fibre, calcium, magnesium and Vitamins A, C, E and B.
Just three tablespoons of cooked butternut squash count as one of your five a day!
How to Make Butternut Squash Soup
Choose a medium butternut squash of approximately 3 pounds— peeled, diced, and roasted.
Chop the onions, shallots, garlic and ginger. You can add a carrot or red pepper if you like! - this will also give the soup a lovely orange hue and extra sweetness
Fresh vs Dried Herbs – I always prefer to use fresh herbs whenever possible. The same goes with fresh in-season produce vs frozen. Dried sage and rosemary work equally fine.
Preheat oven to 425F. Slice butternut squash lengthwise and place the butternut squash on a baking tray, gently coat it with avocado oil, and season with salt and pepper.
Roast the butternut squash for 45-60 minutes at 425F. You may wish to add garlic, onions, shallots, red peppers and carrots to the baking tray and roast for another 15 minutes.
Spoon and scoop the flesh out and place it directly into a high-powered blender like a Vitamix (I use this Vitamix).
You may also heat oil in a large pot over medium heat. Once hot, add the roasted vegetables, vegetable broth, ginger, herbs and spices and simmer over low-medium heat for 15 minutes.
Use an immersion blender. Blend on high until creamy and smooth.
Add or reduce the amount of veggie broth to thin it down to desired consistency.
Season with salt and pepper.
Pour into bowls. Garnish with chopped cilantro, chili flakes or toasted cashews.
Serve and enjoy!
Store in the refrigerator for up to 4 days or one month in the freezer.
Did you make this Creamy Cashew Butternut Squash Soup Recipe? I'd love to see how you went with my recipes! Leave a comment below or tag me on Instagram @INSTANOMSS #INSTANOMSS
PrintButternut Squash Soup
It is butternut squash season! Time to whip up many healthy and delicious recipes like this Easy Roasted Butternut Squash Soup with cashews is vegan, creamy and incredibly nutritious! Butternut squash is a nutrient-dense autumn vegetable that is an excellent source of fibre, calcium, magnesium and Vitamins A, C, E and B. Just three tablespoons of cooked butternut squash counts as one of your five a day!
- Prep Time: 10
- Cook Time: 60
- Total Time: 1 hour 10 minutes
- Yield: 4-6 bowls 1x
- Category: Soup
- Method: Roast, Boil
- Cuisine: Pacific Northwest
- Diet: Vegan
Ingredients
-
- 1 medium butternut squash approximately 3 pounds
- 2 tbsp avocado oil
- 1 yellow onion, quartered
- 1 carrot, chopped
- 1 red pepper, quartered
- 5 clovers, garlic, chopped
- 2-inch knob of ginger, minced
- 3 tbsp Organika Veggie Broth (or Organika Chicken Bone Broth dissolved in 3 cups or water, or your 3 cups of vegetable broth
- 250ml full fat coconut milk (optional)
- 1 tsp fresh sage (or dried sage)
- ½ tsp fresh rosemary (or dried rosemary)
- ½ tsp celery salt
- ½ tsp black pepper
- salt and pepper to taste
Garnish
- ½ cup cashews, chopped
- 1 bunch cilantro, chopped
- dash of chili pepper flake
Instructions
- Preheat oven to 425F.
- Wash and chop carrots, onions, red peppers, shallots, garlic and ginger.
- Slice off the ends of the butternut squash so the vegetable can stand without slipping. Place one end of the butternut squash on a cutting board and slice through lengthwise.
- Place the butternut squash on a baking tray, gently coat it with avocado oil, and season with salt and pepper.
- Roast the butternut squash for 45-60 minutes at 425F. You may wish to add garlic, onions, red peppers and carrots to the baking tray and roast for another 15 minutes.
-
Spoon and scoop the flesh out and place it directly into a high-powered blender like a Vitamix (I use this Vitamix).
- Stovetop Method: You may also heat oil in a large pot over medium heat. Once hot, add the roasted vegetables, vegetable broth, coconut milk if desired, ginger, herbs and spices and simmer over low-medium heat for 15 minutes.
- Use an immersion blender. Blend on high until creamy and smooth.
- Add or reduce the amount of veggie broth to thin it down to desired consistency.
-
Season with salt and pepper.
-
Pour into bowls. Garnish with chopped cilantro, chili flakes or toasted cashews.
-
Serve and enjoy!
Notes
- Fresh vs Dried Herbs – I always prefer to use fresh herbs whenever possible. This goes the same with fresh in season produce vs frozen. Dried sage and rosemary works equally fine.
- Store in refrigerator up to 4 days or up to 1 month in the freezer.
Nutrition
- Serving Size: 1 pot
- Calories: 265
- Sugar: 5.5 g
- Sodium: 313.3 mg
- Fat: 5.5 g
- Carbohydrates: 51.5 g
- Fiber: 5 g
- Protein: 8.4 g
- Cholesterol: 0 mg
Keywords: butternut squash soup, autumn soup, best butternut squash soup, soup for cold weather, soup recipe, butternut squash recipes, vegan soup recipes, butternut squash health benefits, healthy soup recipes
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Kristen says
Yum!
★★★★★
Jan says
it was perfect for this cold weather
★★★★★
Andrea says
love how delicious this soup turned out! so good!
★★★★★
Katie says
This butternut squash is perfect! Creamy and easy to make, will make again for sure!
★★★★★
Jacqui says
This soup is so wholesome, filling and delicious! Totally recommend this recipe. It’s great with some homemade artisan bread too
★★★★★
Ramona says
This is an informative article with a great delicious recipe. We all enjoyed it
★★★★★
Grace Tejero says
Saving this for later 🙂
★★★★★
Michelle says
You can't go wrong with this delicious butternut squash soup! Super creamy and so worth it.
★★★★★
Crystal says
Butternut squash soup is such comfort food! I'm loving your version!
★★★★★
Terri says
This soup was perfect for my daughter's dairy aversion! Loved the depth of flavour!
★★★★★
Janice says
Butternut Squash and Coconut milk is such a great combination, this soup looks so delicious.
★★★★★
Alex Bielak says
Not my usual habitat but walking on the wild side is good for one every so often. A really interesting recipe,
Thanks
Alex
Fouzia says
Your butternut squash soup looks so yummy! Such a good idea to pair it with coconut milk which must be adding extra flavour to it. Thanks for sharing.
★★★★★
Sam says
You have the best soup recipes. Sooo yummy!
★★★★★
Bobbie says
I made this with coconut and it was so creamy!!
★★★★★
Lesley says
What a delicious bowl of soup. I love butternut squash soup but would never have through to add cashew nuts for added creaminess, what a great idea!
★★★★★
Asha (Coriander & Lace) says
Butternut squash and coconut milk are a match made in heaven. Thanks for the tasty recipe and clear instructions!
★★★★★
Elaine says
Love the creamy texture of this butternut squash soup when it's made with a base of cashews. I'm not always a fan of using coconut milk, so this was a great alternative!
★★★★★
Cindy Mom the Lunch Lady says
Butternut squash soup is one of my favourite soups, but I am the only one who will eat it. So I have to enjoy a bowl any time I make it at work LOL. I just love the earthy sweetness of the squash in the silky soup.
★★★★★
Rebecca Smith - Glutarama says
This is a butternut soup on another level! So packed with flavours - I can't wait to give it a try.
★★★★★
Choclette says
Oh my goodness, this is so creamy and delicious. Love the cashew nut topping too.
★★★★★
Natalie says
Such a beautiful soup. Color is amazing. I love added ginger for a flavor punch. Have to give this recipe a try. Thanks!
★★★★★
Amanda Wren-Grimwood says
Such a gorgeous colour! I've never made butternut soup before so I'm using this recipe.
★★★★★
Beth Sachs says
Butternut squash is my favourite soup! This looks so velvety smooth and creamy.
★★★★★
Dannii says
One of my favourite soups. So comforting and cheap to make too.
★★★★★
Juliane says
My mom love this recipe of yours! We can't wait to try more!
★★★★★
Anjali says
This soup was super creamy, slightly sweet, and perfect for a light dinner for our family!
★★★★★
Katie says
I love this butternut squash soup! It's one of my absolute favorites!
★★★★★
Gina Abernathy says
This is a big bowl of pure comfort food. I love butternut squash and this soup is amazing.
★★★★★
Emily Flint says
I loved this version of butternut squash soup with all of the fresh veggies! So yummy!
★★★★★
Jeannie says
this butternut squash soup is so hearty and easy to make. we have weird weather of sunny with mostly rains so its perfect comforting meal
★★★★★
Jan says
I am a huge soup fan, this one has been added to my collection
★★★★★
Rosanna says
This was delicious! I loved the coconut flavours with the butternut squash. Thank you for the recipe!
★★★★★
Emily says
I love this cozy soup! Perfect for these last few chilly days!
★★★★★
Kat says
Love love love this kind of soup!
★★★★★
Ana says
Such a simple and easy butternut squash soup! I love the added ginger, rosemary, and sage.
★★★★★
Addie says
This soup is so warm and cozy!
★★★★★
Nancy says
It's a warm hug in a bowl!
Dawn Conklin says
Love this butternut squash soup, it is so delicious and easy to make. I froze a couple portions so I can have a quick and healthy lunch! Soup is one of my favorites in the colder months and this one is the perfect comfort food.
★★★★★
Nancy says
freezer portions are the best!
Jeannie says
creamy and delicious, so warming and perfect to have this time
★★★★★
Nancy says
perfect for this chilly weather!
Kayla DiMaggio says
Yum! This butternut squash soup is so delicious! I loved how smooth it was!
★★★★★
connie says
What a beautiful & delish soup! Perfect on a chilly winter day!
★★★★★
Terri says
Love this photo! What a healthy and delicious looking soup!
★★★★★
Nancy says
Thanks Terri!
Vijitha says
I'm always looking for soup recipes and this one is just perfect! I love butternut squash!
★★★★★
Nancy says
I love butternut squash too!! it is so healthy!!
amyg says
I love butternut squash soup, especially at this time of the year. Leftovers make for easy lunches as well. Love the idea of the powdered bone broth for more of an intense veggie or chicken flavor.
★★★★★
Nancy says
and it is also freezer friendly!
Sharon says
Creamy delicious! I love love love the addition of sage. It is perfect in this soup.
★★★★★
Nancy says
i'm super excited for spring and the sage growing in the backyard now!
Vanessa says
What a delicious, healthy recipe! Such a comforting lunch
★★★★★
Nancy says
YES!! great for lunch or dinner too!
Bernice Hill says
This soup is such a great way to sneak in those daily veggies. I'm allergic to butternut squash when raw or undercooked and soup is the only way I can eat it. Easy and delicious!
★★★★★
Nancy says
Luckily this recipe calls for cooked butternut squash! yay!