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This Roasted Butternut Squash Soup recipe is vegan, and has around 300 calories a serving. It’s a healthy soup recipe that is perfect for fall, and it’s so easy to make! I’ll show you how to roast the butternut squash in the oven and then blend it all together with some delicious ingredients like coconut milk, vegetable broth, cinnamon, and ginger. You’ll love this cozy soup on a chilly day!
One of my favorite soups to make during the fall and winter is this Roasted Butternut Squash Soup. This classic recipe only needs butternut squash and a couple other staple pantry ingredients, so I find myself making it quite often in the fall. It takes just 10 minutes to prep with a handful of ingredients and is so flavorful and warming. This is the best fall soup and is made with no added refined sugar.
why you’ll love this butternut squash soup with coconut milk
- Plant-based but creamy. There’s no milk, cream, or butter in this recipe, making it completely vegan, but velvety and rich at the same time, thanks to the butternut squash and the coconut milk.
- Basic ingredients – As long as you planned ahead with the butternut squash, the rest of the ingredient list is super simple, and I bet you have most, if not all, of them on hand.
- Aromatic roasted flavor – There’s just something wonderful about roasting vegetables to use in soup. It brings out that smokey flavor of the butternut squash and makes it more caramelized and tastier than simply boiling the squash.
Ingredients For A simple roasted butternut squash soup
- Butternut squash: Cut the whole butternut squash in half before removing the seeds. Cut into cubes so that it roasts quickly. You can buy prepared squash at stores for convenience.
- Seasonings: Salt, pepper, ginger, and cinnamon.
- Onion and garlic: Onion and garlic are a great way to add flavor to this soup so that it’s not bland.
- Broth: You can use homemade vegetable stock or store-bought. If not vegan or vegetarian, chicken stock will work well too.
- Coconut milk: This plant-based milk gives the soup a creamy texture without the need for dairy. Oat milk can be used, or unsweetened almond milk would work great too. Use a dairy-based milk or half-and-half if not vegan.
How to make roasted butternut squash soup
This butternut squash soup is incredibly simple to make. The hardest part is trying not to devour the tray of roasted squash before you can get it into the soup! You could also cook the butternut squash in different ways, but roasted gives you the best flavor.
Roast Butternut Squash
- Place the butternut squash cubes on the prepared baking sheet. Drizzle with olive oil and season with salt, pepper, cinnamon, and cardamom. Toss to combine.
- Bake, flipping halfway through until the butternut squash is knife tender and golden.
Prepare Soup
- Heat the remaining olive oil in a large pot. Add the onions and seasoning. Cook the onion, until softened. Add the garlic, and cook until fragrant. Add the vegetable broth, bring to a boil and then reduce the heat to simmer while the butternut squash finishes roasting.
- When the butternut squash is done, transfer it to the pot, and remove it from the heat.
- Use an immersion blender to blend the soup until completely smooth.
- Stir in the coconut milk. Serve with a drizzle of coconut milk and pumpkin seeds.
Tips for making This healthy butternut squash soup
- Grab my tips for the best way to cut butternut squash. This is not an easy vegetable to cut, but there are a few ways to cut it. I recommend cubed for this recipe for the best
- Use an immersion blender to make the soup smooth. This is the easiest way, or you can use a stand blender, but be careful as it will be very hot. Alternatively, leave it as is if you like it chunky.
- Taste before you serve. If you find that it needs more of one spice or the other, add in a little more to taste. Remember, you can always add more, but you can’t take it away, so start off small.
- Make it ahead of time. This roasted butternut squash soup reheats well in the microwave or on the stovetop, making it a great meal prep option or make-ahead dinner.
popular substitutions & additions
- Mix and match the spices to your taste. It’s easy to turn this into a sweeter or more savory soup, depending on your tastes. Try some chili flakes or cayenne to make it spicy.
- Feel free to mix up the toppings on this soup. Some great options are toasted pumpkin seeds, roasted sunflower seeds, or crispy sage leaves.
- Add some protein to the soup for a heartier meal. Try adding cooked chickpeas, or diced tofu.
- Serve with crusty bread or yeast rolls for dipping into the creamy soup. Or, if looking for a low-carb option, serve it with roasted cauliflower or broccoli on the side.
how to store & reheat roasted butternut squash soup
Allow the soup to cool before storing it in an airtight container in the fridge.
Reheat on the stovetop or in the microwave until warmed through. You may need to add a splash of broth or water when reheating as it may thicken in the fridge.
how long will butternut squash soup last in the fridge?
This soup will last in the fridge for up to 5 days.
can I freeze butternut squash soup?
It can be frozen for 2-3 months. Thaw overnight in the fridge before reheating.
Frequently asked questions
The soup really is all about the squash, and everything else just supplements that flavor. I recommend a mixture of aromatic warm spices, like cinnamon, and a touch of fresh seasonal herbs, like thyme or sage. We want a combination of sweet and herbaceous with a little spice if you prefer.
It really depends on the texture you prefer. The skin can add some texture to the soup, but it may also be tough, fibrous, or chewy. I recommend removing the skin before roasting and adding it to the soup.
Yes, you can easily substitute another type of squash, like acorn or kabocha. Just make sure to adjust the cooking time, as they may have different sizes and textures. And remember, the flavor will be slightly different than with butternut squash.
If you find the soup is too thin, try adding pureed white beans to the soup. You can also use a small amount of cornstarch or arrowroot powder mixed with water (called a slurry) to thicken it up. Use a 1-to-2 ratio (for example, 1 teaspoon of cornstarch to 2 teaspoons of water). Be careful not to add too much, though, as it will continue to thicken as it simmers.
I love that butternut squash soup is so creamy and rich without having any milk, cream, or butter. Toasted sourdough bread for dunking is totally optional, but highly recommended! Enjoy!
More soup recipes
- Roasted Tomato Soup
- Chicken Noodle Soup
- Easy Ravioli Soup
- Cauliflower Soup
- Spinach Tortellini Soup
- Turkey Soup with Rice
More butternut squash recipes
- Butternut Squash Mac and Cheese
- Butternut Squash Risotto
- Baked Butternut Squash Fries
- Baked Butternut Squash Recipe
- Cinnamon Roasted Butternut Squash
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This Roasted Butternut Squash Soup recipe was originally published on November 6, 2018. The recipe has not been modified, but the post now includes new step-by-step photos for how to make this roasted butternut squash soup recipe.
Roasted Butternut Squash Soup
Video
Ingredients
- 1 large butternut squash peeled, seeded and cut into chunks
- 2 tablespoons olive oil divided
- ½ teaspoon salt plus more to taste
- ¼ teaspoon black pepper plus more to taste
- ½ teaspoon cinnamon
- ½ teaspoon ginger
- 1 onion chopped
- 2 garlic cloves minced
- 4 cups low sodium vegetable broth
- ½ cup coconut milk plus more for serving
- ½ cup roasted pumpkin seeds for serving
Instructions
- Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.
- Place the butternut squash on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and season with salt, pepper, cinnamon and ginger. Toss to combine. Bake for 40 minutes, flipping halfway through, until the butternut squash is knife tender and golden.
- While the butternut squash is roasting, heat the remaining tablespoon of olive oil in a large pot. Add the onions and season with salt and pepper. Cook the onions for 5-7 minutes, until they soften and become translucent. Then add the garlic, and cook for 1 more minute, until fragrant. Add the vegetable broth, bring to a boil and then reduce the heat to simmer while the butternut squash is roasting.
- When the butternut squash is done, transfer it to the pot, remove from heat and use an immersion blender to blend the soup until completely smooth. Stir in the coconut milk. Serve with a drizzle of coconut milk and pumpkin seeds.
Equipment
Notes
- Instead of coconut milk, you can use any other unsweetened milk of your choice, plant-based or regular
- Add maple syrup for a slightly sweet addition.
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Is this canned coconut milk or the kind in a milk type container?
Good question! I use the kind in a milk container but you could use the canned version if you wanted it to be extra creamy. Make sure to shake the can before opening to mix it well!
This recipe was amazing! 😋♥️ I added fresh curly parsley and microgreens, which boosted the flavors even more. Thank you again for sharing this recipe.
Yay, so happy you liked it!! Love your additions. They sound so good! Thank you!!
This was wonderful!! Loved the flavours!! I was unsure about the cinnamon, even more unsure if my husband would like it in soup, but it was unanimously delicious! I did half my squash and roasted it that way, oiled, cutside down, pricked skin with fork, at 350 for an hour then scooped out the squash, altho I’m sure your method would be more flavourful. This is a keeper!!
Yay, so happy you and your husband both loved it! Thanks for sharing your method, it’s good to know that roasting the squash that way also works well!!
I thought it tested really yummy until I put the coconut milk in. I now know that I don’t care for coconut milk. When I make it next time, and I will, I will use half-and-half instead.
So sorry to hear you didn’t like the coconut milk. But so glad you liked the recipe enough to modify it! Thanks so much, Janet!
Hi there, would it be strange for me to substitute the vegetable broth for chicken broth? 🙈
Not at all! Any broth will work.
This was a delish recipe. I added about 1 tbsp of maple syrup. YUM!!!! 🙂
Yum, maple syrup sounds like a great addition! So happy you enjoyed it!!
I just made this recipe and it is delish! I added a small amount of lemon zest and a squeeze of lemon. This is definitely one of the best and will be my go to butternut soup recipe. Thank you so much for sharing.
Yay, so glad you liked it! Lemon zest and juice sound like a yummy addition, I will have to try that! Thanks, Mary Anne!!
If I want to buy cut up butternut squash from the grocery store, how much do I get to equal one whole one?
I would guess a whole squash is equal to 3-4 cups, depending on the size!
This soup was delicious!
Thanks! So happy you liked it, Maureen!