Vegan Butternut Squash Soup

This is the best vegan butternut squash soup recipe! It is rich and creamy and makes the perfect fall or winter comfort food. Easy to make and full of flavour from coconut milk, squash, pears and apples, this soup is also dairy free, Whole30 and paleo.

Why you will love this recipe: 

• This dairy free butternut squash soup is so creamy and delicious.
• This soup has the perfect flavour. You will love the unique taste which comes from the apples, pears and coconut milk. 
• It is so easy to make and uses easy to find ingredients. 
• This healthy butternut squash soup is not only vegan but also paleo, Whole30, vegetarian, SCD and GAPS.
• It’s made with no potatoes, no cream, no butter and no milk. 
• It freezes really well and makes great leftovers so it’s a perfect meal prep option.

Key ingredients and substitutions: 

• Butternut squash – fresh or frozen butternut squash can be used to make this creamy soup. There is no need to use roasted butternut squash for this recipe. Raw, uncooked squash is all you need. 
• Carrots – fresh carrots add both flavour, vitamins and minerals to this squash soup recipe. 
• Apples – apples add the perfect sweet flavour to this soup recipe without using any refined sugars. 
• Pears – pears are another fruit that add natural sweetness and flavour to this soup recipe. 
• Vegetable broth – vegetable broth adds delicious flavour to this vegan squash soup recipe. If you aren’t vegan you could use chicken broth or bone broth instead. 
• Coconut milk – full fat coconut milk is the best type of coconut milk to make vegan butternut squash soup. It makes the soup so rich and creamy and gives the soup a nice sweet flavour. If you can’t have coconut milk I would recommend using cashew milk, almond milk or oat milk. 

Butternut squash health benefits:

Butternut squash is a healthy winter squash. It’s high in many vitamins and minerals, is low in calories, and is high in fiber. Butternut squash is especially high in vitamin A, vitamin C, and magnesium. Butternut squash is also high in potassium which can help with blood pressure regulation, and the fiber in winter squash can help with blood sugar regulation. It also has a low glycemic index making it a great vegetable for those with diabetes. 

How to make this recipe:

Step one:

First, chop all the fruits and vegetables.

Step two: 

Then place all the ingredients into a large pot on the stove. Turn the burner onto medium heat and bring the ingredients to a boil.

Step three: 

Once the ingredients are boiling, turn the heat down to low and let simmer for ~30 minutes, until the fruit and vegetables are tender.

Step four:

Now turn off the burner and allow the ingredients to cool for a few minutes. Then use your immersion blender and blend the soup until it’s smooth. Then serve and enjoy!

Tips and variations: 

• If you like a thinner soup add an extra 1-2 cups of water or vegetable broth.
• Use a sweet, red apple for this recipe such as a Gala apple, Pink Lady apple, Honeycrisp apple, Ambrosia apple etc. 
• Instead of using 1 apple and 1 pear, feel free to use 2 apples or 2 pears to sweeten this squash soup. 
• Add a little black pepper for a little extra heat. 

How to store: 

Store this soup in the fridge in an air tight container for up to 7 days. 

Frequently asked questions:

Can you make butternut squash soup without potato?

You can easily make butternut squash soup without potato. Instead of potato you can use other ingredients such as carrots, apples, or pears to give butternut squash a delicious, rich flavour. 

What kind of coconut milk is used for butternut squash soup?

Butternut squash soup is best made with full fat coconut milk. Low fat coconut milk has more water in it which doesn’t lead to the same rich and creamy texture and flavour that full fat coconut milk does. 

How many calories are in vegan butternut squash soup?

The calories in soup will depend on the specific soup recipe and serving size, but one serving of this butternut squash soup recipe has only 239 calories making it a great low calorie soup recipe. 

Other soup recipes you will love:

• Vegan Cauliflower Soup
• Easy Butternut Squash Soup
• Whole30 Curry Butternut Squash Soup
• Spiced Carrot and Parsnip Soup

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