This is the best butternut squash and red pepper soup recipe. This healthy soup is made with roasted red peppers, butternut squash, and coconut milk and has the most rich and creamy flavour. It's also dairy-free and vegan and makes great leftovers so it's perfect for meal prep.
Delicious soups like dairy free potato soup, and pumpkin sweet potato soup are some of the best comfort foods, which is why I am so excited for you to try the soup recipe I am sharing with you today.
Table of Contents
Why you will love this soup:
- This roasted red pepper and butternut squash soup has the most amazing flavour! It's rich and creamy and perfectly seasoned.
- It's so easy to make!
- This healthy soup recipe is made with no cream and is dairy-free, vegan, gluten-free, paleo, and Whole30 compliant.
If you love easy soup recipes you will love my easy tomato basil soup and dairy free cauliflower soup.
Ingredients:
For the exact measurements refer to the recipe card later in this post.
Jump to the Recipe
- Produce: red bell peppers, butternut squash and onion. Instead of red peppers you could also use orange or yellow peppers. You can use either fresh or frozen squash, but if using frozen squash let it thaw first. I also recommend using peeled squash for this soup recipe. You can use white onion, yellow onion or sweet onion for making this soup.
- Butter or coconut oil: either of these fats are used to roast the peppers and onions. If you are dairy-free or vegan be sure to use coconut oil.
- Liquids: full fat coconut milk and broth. You can use either vegetable broth or chicken broth.
- Seasonings and spices: dried basil, salt, and pepper are all you need to season this soup.
Recipe variations and add ins:
- To make this soup vegan: use coconut oil or a vegan butter and vegetable broth.
- You can add other vegetables such as tomatoes, celery, or carrots to give this soup even more flavour.
How to make butternut squash and red pepper soup:
Step 1
Place a large frying pan on medium heat on the stovetop and add the butter, onion and chopped red peppers to the pan and cook until the peppers start to tenderize (the edges turn golden).
Step 2
While the peppers are cooking, place a large pot on the stove on medium heat and add the squash, broth, coconut milk, and spices to the pot and bring everything to a boil.
Step 3
When the red peppers are done cooking, transfer all the ingredients from the pan (including the fat and onions) to the pot with the squash.
Step 4
Once the soup starts to boil, turn down the heat to low and let it simmer for another 15-20 minutes.
Step 5
Remove the pot from the heat, and use your immersion blender or blender to blend the soup until it's smooth. Let it cool for a few minutes, then enjoy!
Top tips:
- If you use frozen butternut squash be sure to thaw it first.
- Serving ideas: you can top this soup with crushed crackers or croutons, or serve it with a sandwich or side salad. I love pairing this soup with my almond flour biscuits or gluten free corn bread. You can also add some protein such as cooked chicken, beef, turkey, or tofu to turn it into a complete meal.
Butternut squash and red pepper soup FAQs:
No this is not a spicy soup recipe.
Whether or not you need to peel butternut squash for soup will depend on the specific soup recipe. Some recipes require you to peel the squash, while others do not, so always check the recipe directions.
No, this soup is not low carb or keto.
Store any leftover soup in an airtight container in the fridge for up to 7 days.
This soup also freezes really well in a freezer safe container for up to 3 months.
Yes you can. After you roast the red peppers and onions transfer them along with all the other ingredients to your slow cooker and cook on low heat for 3-4 hours. Then blend the soup until it's smooth.
Other soup recipes you will love:
Recipe
Butternut Squash and Red Pepper Soup
Equipment
Ingredients
- 3 tablespoon butter or coconut oil
- 3 large red bell peppers, diced (or 4 smaller ones)
- 1/2 cup chopped white onion
- 2 lbs uncooked butternut squash, peeled
- 2 cups chicken broth or vegetable broth
- 1 can full fat coconut milk
- 1 tablespoon dried basil
- 1/2 teaspoon sea salt (more or less to taste)
- 1/4 teaspoon pepper (more or less to taste)
Instructions
- Place a large frying pan on medium heat on the stove.
- Add the butter, onion and red pepper to the pan and cook until the peppers start to tenderize (the edges turn golden).
- While the peppers are cooking place a large pot on the stove on medium heat.
- Add the squash, broth, coconut milk, and spices to the pot and bring everything to a boil.
- Once the peppers are done cooking transfer all the ingredients from the pan (including the fat and onions) to the pot with the soup.
- Once the soup is boiling turn down the heat and let it simmer for another 15-20 minutes.
- Remove from heat, and use your immersion blender to blend the soup until smooth.
- Serve and enjoy!
Notes
- Nutritional values are an estimate and will vary depending on the exact ingredients used.
- You can use fresh or frozen butternut squash for this recipe - if using frozen, just let it thaw first.
- If you don't have an immersion blender you can blend this soup in a regular blender instead.
Erin Carter
Colleen thanks so much for your kind words! And I totally agree with you. It's all about making a buck these days. Health? what is that? It is beyond frustrating
Anonymous
Soup look amazing! And your pictures are so pretty 🙂 I love all the colorful crockery you display in your photo's, Erin. Just WOW about the apple thing. There is just so much wrong with that, I can't even....really, what Carter means to say is, "in a convenience driven world we will do whatever we can to capitalize on people's growing dependence on said convenience". It always comes down to the all-mighty dollar. Navigating the grocery stores these days is like navigating your way through a mine field. Cheers! Colleen