Imagine this: it’s a chilly evening, and you’re wrapped up in a cozy blanket. What could make it better? A cozy bowl of creamy, comforting soup that’s not only delicious but also packed with nutrition. That’s what vegan butternut squash soup is—a heartwarming, velvety blend of roasted squash, fragrant spices, and wholesome, plant-based goodness. It’s the kind of dish that feels like a hug in a bowl, whether you’re enjoying it as a light lunch or a satisfying dinner.
This soup isn’t just tasty; it’s a powerhouse of health and simplicity. Loaded with essential nutrients, easy to whip up, and bursting with seasonal flavors, it’s no wonder this recipe has become a go-to for vegans and soup lovers alike. Plus, it’s versatile enough to fit into any meal plan while making you feel like a gourmet chef with every spoonful. Comfort food that’s good for you? That’s the magic of butternut squash soup.
The Nutritional Power of Butternut Squash
Butternut squash carries so much more than just fall beauty. It is actually one of the best nutritional powerhouses in vegetables! It mainly contains vitamin A, vitamin C, potassium, and fiber with benefits such as healthy skin, improved digestive function, and a strong immune system. For vegans, it provides a valuable natural source of the eye-health-promoting, anti-inflammatory beta-carotene.
Butternut squash is very low in calories, and at the same time, so very bursting with flavors, making it a great first base for any meal that you can truly eat without just feeling guilty. The sweetness really couples well with salty-spicy flavors, harmonizing brilliantly in each mouthful.
Ingredients for the Perfect Vegan Butternut Squash Soup
Full ingredient list in recipe card below 👇
- Butternut Squash ( 1 large, halved and seeded): The main ingredient.
- Onion (1 medium, chopped): Adds depth to the soup’s flavor.
- Carrots (2-3, peeled): Adds natural sweetness and vibrancy.
- Garlic (3 cloves, minced): Enhances the aromatic flavour.
- Vegetable Broth (4 cups): Forms the base of the soup.
- Coconut Milk (1 cup): For creaminess and a hint of sweetness.
- Olive Oil (2 tablespoons): Helps with sautéing.
- Spices (cinnamon, nutmeg, turmeric): To add warmth and complexity.
- Salt and Pepper (to taste): Essential for seasoning.
- Optional ingredients include carrots, apples, or ginger for extra flavor.
Step-by-Step Recipe for Vegan Butternut Squash Soup
- Preheat the oven to 400F. Line a baking sheet with parchment paper.
- Place the halved butternut squash (cut side up) on a baking sheet. Drizzle with olive oil and season with salt and pepper.
- Add peeled carrots, a halved onion, and a whole garlic head (wrapped in foil) to the sheet. Roast for 40-50 minutes, or until tender and caramelized. If the onion, carrot and garlic are cooked before the squash, remove them from the sheet pan and allow the squash to cook for an additional 10 to 15 minutes.
- Scoop the roasted squash flesh into a blender along with the carrots, onion, and squeezed roasted garlic cloves.
- Add vegetable broth, coconut milk, and spices. Blend until smooth and creamy.
- Transfer the blended soup to a large pot and simmer over medium heat for 5-10 minutes. Taste and adjust seasoning as needed.
Why Vegan Butternut Squash Soup is a Must-Try
What makes this soup really special? For one, it has all the properties one needs: gluten free, dairy free, low fat, and packed with so much nutrition. Whether you’re looking for dinner party starters, meal after workouts, or just something to warm your soul, here it is.
Plus, it is quite adaptable. Don’t be shy to add lentils or tofu if you want a little protein kick. Coconut milk calls to you if you’re craving something creamy. The ways are endless, thus making this soup a very versatile dish in your repertoire.
Vegan Butternut Squash Soup
Description
Imagine this: it’s a chilly evening, and you’re wrapped up in a cozy blanket. What could make it better? A cozy bowl of creamy, comforting soup that’s not only delicious but also packed with nutrition. That’s what vegan butternut squash soup is—a heartwarming, velvety blend of roasted squash, fragrant spices, and wholesome, plant-based goodness. It’s the kind of dish that feels like a hug in a bowl, whether you’re enjoying it as a light lunch or a satisfying dinner.
Ingredients
Instructions
-
Preheat the oven to 400F. Line a baking sheet with parchment paper.
-
Place the halved butternut squash (cut side up) on a baking sheet. Drizzle with olive oil and season with salt and pepper.
-
Add peeled carrots, a halved onion, and a whole garlic head (wrapped in foil) to the sheet. Roast for 40-50 minutes, or until tender and caramelized. If the onion, carrot and garlic are cooked before the squash, remove them from the sheet pan and allow the squash to cook for an additional 10 to 15 minutes.
-
Scoop the roasted squash flesh into a blender along with the carrots, onion, and squeezed roasted garlic cloves.
-
Add vegetable broth, coconut milk, and spices. Blend until smooth and creamy.
-
Transfer the blended soup to a large pot and simmer over medium heat for 5-10 minutes. Taste and adjust seasoning as needed.
Nutrition Facts
- Amount Per Serving
- Calories 128kcal
- % Daily Value *
- Sodium 321.5mg14%
- Potassium 172.9mg5%
- Total Carbohydrate 8.6g3%
- Dietary Fiber 0.7g3%
- Sugars 1.6g
- Protein 1.9g4%
- Vitamin A 195.8 IU
- Vitamin C 7.2 mg
- Calcium 37.4 mg
- Iron 1.6 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
