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:
First, chop all the fruits and vegetables.
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.
Once the ingredients are boiling, turn the heat down to low and let simmer for ~30 minutes, until the fruit and vegetables are tender.
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
Vegan Butternut Squash Soup
This vegan butternut squash soup is full of flavour, easy to make, and the perfect comfort food. It's also paleo and Whole30!
- 1 lb butternut squash, peeled and chopped (fresh or frozen)
- 1 lb carrots, peeled and chopped
- 1 apple, chopped (use a sweet red apple such as gala or honeycrisp)
- 1 pear, chopped
- 3 cups vegetable broth
- 1 can full fat coconut milk
- 1 tbsp ground cinnamon
- 1 tbsp vanilla extract
- 1 tsp sea salt
- 4 bay leaves
Place all the ingredients in a large pot on the stove.
Turn the heat onto medium and bring everything to a boil.
Turn down the heat and simmer for ~30 minutes, until all the ingredients are tender.
Let the soup cool for a few minutes, remove the bay leaves, and then use an immersion blender and blend the soup until it's smooth.
Serve and enjoy!
- Instead of using one pear and one apple, you could use two pears or two apples depending on what you have on hand.
- If you like a thinner soup feel free to add 1-2 more cups of broth or water.
- Nutritional values are an estimate and will vary depending on the exact ingredients used.