Vegan Butternut Squash Soup

Nov 19, 2020 · 62 Comments

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!

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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. If you love carrots, make this Blistered Roasted Carrots or Easy Spiced Carrot Soup.

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.

If you love creamy soups then try this Mushroom and Chestnut Soup!

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

Butternut Squash Soup

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 49 reviews

Author: Nancy
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

Scale

- 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

Cook Mode Prevent your screen from going dark

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

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It is butternut squash season! Time to whip up lots of healthy and delicious recipes like this Easy Butternut Squash Soup! This nutrient-dense autumn vegetable 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! #butternutsquashsoup #autumnsoup #soupforcoldweather #souprecipe #butternutsquashrecipes #vegansouprecipes #healthysouprecipes #instanomss

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