*This post may contain affiliate links. Read more »
Having made literally thousands of gallons of it over the years, this vegan butternut squash soup recipe is a recently improved and upgraded version of the one I served on our Thanksgiving catering menu for over a decade. One pot. 30 minutes. Creamy, cozy, and effortless to make even if you suck at cooking.
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cinnamon Snail.
There's a good reason butternut is Beyoncé, supreme queen of the squash galaxy. I mean, I'm pretty sure it's no coincidence that a ton of the autumnal recipes most popular with my readers feature it dead center.
From butternut squash crostini and roasted butternut squash salad with maple shallot vinaigrette to slightly more in-your-face stuff like vegan butternut squash mac and cheese, these super-nutritious boyos are getting all up in your kitchen this time of year, making pumpkin look dumb and forgotten about.
Better than the version that I featured in my cookbook, and better than the one you might have gotten from our food truck, I made some improvements and tweaks to the flavors and process of making this soup to make it pretty darn foolproof too. You aren't going to have to deal with complicated techniques, expensive cooking gear, or any unheard of ingredients that you have to order 3 weeks ahead of time from the Sharper Image catalog.
Ready? Cool. Apron on, soup pot out, and let's turn this common orange gourd into liquid gold nourishment.
Some of the best ingredients in one pot, plus it's healthy, satisfying, and PRETTY! The sweetness from the carrots and maple syrup gives it that delicious fall taste we'll all be craving soon!
Jump to:
🥰 Why you'll adore this vegan butternut squash soup recipe
✊ Vegan AF & GF: Like all of my vegan soup recipes, this one sidesteps chicken broth and pushes heavy cream out the window to its perilous fate below. Plus, it's one of the completely gluten-free vegan recipes you can bring to Friendsgiving and not get laughed right out the door by mean people.
⏱️ Quick and Made in One Pot: Minimal cleanup, maximum soup energy on the table before you can even scroll halfway through your feed of squash porn.
🛒 Easy-to-Find Ingredients: Every ingredient's easy to grab at a regular ol' grocery store. This is just a bangin' no-fuss recipe you can throw down anytime, anywhere.
✅ Tested and Approved: Aside from having made thousands of gallons of this soup for my vegan catering menu over the years, like all my vegan recipes, I perfected it with feedback from a team of hundreds of recipe testers from all over the world.
👩🍳 Master the dark arts of vegan soup-making
This guide to my most popular soups is 100% FREE, & you'll love the actual heck out of it 🥰
🥣 Butternut squash soup ingredients
Mirepoix
This recipe kicks off with a mirepoix-a classic mix of onion, carrot, and celery that builds a solid backbone flavor base for soups and stews. It's kinda the default way to start off any soup, which is why it's part of my process for making carrot lentil soup and Lebanese lentil soup too.
As you'll see when you make this, I like bumping up the celery a bit more than the classic mirepoix ratio (which is normally 2 parts onion to 1 part celery, 1 part carrot) since the butternut squash already brings plenty of natural sweetness to the pot.
The Seasonings
The seasoning mix in this soup leans on a blend of coriander, cinnamon, black pepper, ginger, rosemary, and sage to balance out the natural sweetness of the squash and to bring some nuanced Thanksgiving-stuffing-ish flavors to the soup.
I recommend using fresh sage, rosemary, and ginger, but if you must, you can swap the sage out for ground sage and use dried ground ginger. If for some reason you can't get it fresh, don't bother using dried rosemary, which has the flavor and texture of splinters you swept up off an old man's woodshed floor. Just leave it out if you can't get any.
The Squash Itself
Obviously, this is the star ingredient of this soup, which packs tons of vitamins A and C, potassium, and fiber. You can use pre-peeled and cubed, or even frozen butternut squash if you are a lazy bum, and the recipe still slaps.
If you want to rock it out with another squash, acorn squash is probably the closest to it flavor- and texture-wise. Kabocha squash (which I use to make kalabasa and vegetable okoy, amongst other things) is also a nice substitute, as long as you peel it and discard the seeds.
The Stock
I recommend making this soup with unsalted vegetable stock. If you don't have time to make your own and can't find totally unsalted stock in the grocery store, just cut back on the added salt in the recipe. You can also make this soup with just water, since the carrots, onion, celery, and garlic sort of turn into stock as the soup cooks anyway.
Coconut Milk
Full-fat coconut milk (the canned kind) makes so many vegan soups instantly rich and lovely. I rock it in my olan curry, and vegan tom kha too. Anyway, if you are anti-coconut (you are actually mean, ya know?), you can use just about any other unsweetened plant-based milk in its place. Something thicker like oat milk or homemade cashew milk is probably the best sub.
Nutritional Yeast
The nooch in this recipe is used only to season the crispy squash seeds. You can leave it out if you must, but it really makes their flavor pop nicely.
Got a dang whole bag of it to make this recipe with and no clue what to put it to use in? It makes insanely good vegan truffle mac and cheese, vegan eggs Benedict, and I use it in a ton of vegan meat recipes like vegan carne asada and tofu turkey.
*See the recipe card at the bottom of the page for exact quantities, nutritional info, and detailed cooking directions.
🤯Variations
Butternut Squash Curry
Ditch the sage and rosemary in this recipe and instead use a generous spoonful of Madras curry powder if you want a more Indian curry, or a spoonful of red curry paste, green curry paste, or tom yum paste if you want to take the soup in more of a Thai direction. Garnish the finished soup with chopped cilantro and sliced bird's eye chilies.
Persian Butternut Squash Soup
Again, remove the sage and rosemary from this version and add a heaping spoonful of baharat to the soup. Serve it with vegan sabich and harissa-roasted cauliflower over Persian rice.
50+ of my own family's fave recipes. Carefully concocted to win over even your most anti-vegan friends.
📖 How to Make Vegan Butternut Squash Soup
Nail this soup on the first try with the step-by-step photos and tips below, because nobody wants to deal with a scorched squash baby food nightmare. Or, if you're the "I got this, let me cook" type, scroll straight to the bottom for the quick-print recipe card.
Step One
M-M-M-Mirepoix Sharona:
Heat olive oil in a large pot over medium-high heat. After 90 seconds, when the oil is hot, add diced onion, celery, carrot, and whole garlic cloves. Cook for 8 minutes over medium-high heat until the vegetables are softened, stirring occasionally.
✅ Leaving the garlic whole not only saves you some cutting time, but you get more dimensions of garlic flavor in the soup this way, with the outside of the garlic getting sweeter and the core retaining a tiny bit of raw garlic flavor. It's all getting pureed later in your blender anyway, right?
Step Two
Cinnamon Paradiso:
Add ground coriander, cinnamon, freshly ground black pepper, grated ginger, chopped rosemary, and chopped sage to the pot. Cook for 2 minutes over medium-high heat, stirring constantly, until the spices are fragrant.
Step Three
Squash Goals:
Add cubed butternut squash (peeled, seeds reserved), 3 cups vegetable broth, and maple syrup. Bring to a boil over high heat, then reduce to low heat and simmer uncovered for 20-25 minutes until the squash is fork-tender.
Step Four
A Salt and Battery:
Stir in coconut milk and salt. Remove from heat.
Step Five
Blend It Like Beckham:
Blend the soup in batches using a blender, or use an immersion blender directly in the pot until smooth. Taste and adjust salt as needed.
Step Six
Seed 2 - Cruise Control:
For the optional squash seeds, heat olive oil in a skillet over medium-high heat. After 90 seconds, add cleaned and dried squash seeds, and sauté for 5-6 minutes until golden and crispy.
Step Seven
Yeastie Boys:
Transfer the toasted seeds to a bowl and toss with nutritional yeast and salt.
Step Eight
Soup - There It Is:
Serve the soup hot, garnished with finely minced parsley, a drizzle of coconut milk, a sprinkle of smoked paprika, and the roasted squash seeds.
💡Serving Ideas
Start your holiday spread with this easy butternut squash soup, maybe serving it with chestnut cranberry puff pastries, vegan sausage rolls, or even some freshly baked vegan pigs in a blanket. A soup course like this is nice because it gives you time to put the finishing touches on your vegan turkey while your guests are occupied with something to keep them from eating the drapes.
For dinner, follow the soup up with all of the classics: vegan scalloped potatoes, dairy-free mashed potatoes, vegan sweet potato casserole, or garlic sage Hasselback potatoes dripping with vegan brown gravy or vegan onion gravy.
Rock some sides like vegan green bean casserole, Southern candied yams, or roasted parsnips. And for sure, your table needs a touch of sweetness from maple bourbon cranberry sauce or Turkish cranberry ezme.
👉Top tips
- Be Careful if Blending Hot: If you aren't using an immersion blender, it's really important for the blender not to be too full and for there to be some tiny spaces for steam and pressure to escape as it blends. Always start the blender out on a low speed at first and gradually increase it so there's not a big hot messy explosion. Blend in batches to save yourself a dangerous disaster.
- Check Seasonings at the End: Taste after blending and adjust salt, herbs, and spices; the coconut milk chills out the flavors, so the final seasoning gives you the chance to tweak this to be just how you want it to be.
🤷♀️ Recipe FAQs
That's like asking me if you can eat a banana without peeling it, or cook tofu while it's still in the package. Please take the time to peel it, sweet honey baby.
You betcha! Just make sure you still have the amount called for in the recipe. Fresh squash has better flavor and is more affordable and better for the environment though. I mean, it comes in its own biodegradable container-the skin!
Ladle the hot soup into a blender in small batches, filling no more than halfway (⅓ is even better). If your blender lid has a center pour cover, leave it very slightly ajar and hold the lid down with a folded kitchen towel to let steam and pressure out without letting out hot soup.
Pulse a couple of times just to get the contents of the blender moving a little, and then switch to low speed. Increase the speed only if the contents of the blender are moving safely.
❄️ Refrigerating:
Allow the soup to cool completely, then transfer it to an airtight container. Store in the refrigerator for up to 4 days.
🥶 Freezing and Thawing:
Transfer cooled soup to a freezer-safe container, leaving space at the top for expansion. Freeze for up to 3 months. To thaw, move the container to the refrigerator overnight or place it in a bowl of cold water for quicker thawing.
🔥 Stovetop Reheating:
Pour the soup into a medium saucepan and warm over medium heat, stirring occasionally. Heat for 7-9 minutes, or until the soup is heated through and reaches the desired temperature. If the soup has thickened, you can thin it with a little extra water.
⚡️ Microwave Reheating:
Transfer a serving of soup to a microwave-safe bowl. Cover with a microwave-safe lid or plate and heat on high for 2-3 minutes, stirring halfway through. Adjust time as needed until the soup is steaming hot.
🍁 You'll adore these vegan holiday recipes too:
Vegan Butternut squash soup recipe
Equipment
- Immersion blender (optional)
Ingredients
The Soup:
- 4 teaspoons olive oil
- 1 cup onion diced
- 1 cup celery diced
- 1 cup carrot diced
- 5 cloves garlic peeled
- 1 teaspoon ground coriander
- 1 teaspoon cinnamon
- ¼ teaspoon ground black pepper
- 2 teaspoons ginger grated
- 1 tablespoon rosemary chopped
- 1 tablespoon sage chopped
- 1.8 lb. butternut squash peeled, seeds reserved, and cubed
- 3 cups unsalted vegetable stock or water
- ¼ cup maple syrup
- 13.5 oz. coconut milk preferably full-fat
- 1 ¼ teaspoons salt or to taste
For the Optional Squash Seeds:
- 4 teaspoons olive oil
- ½ cup squash seeds cleaned, rinsed, and dried
- 1 teaspoon nutritional yeast
- ¼ teaspoon salt or to taste
Optional Garnishes:
- Finely minced parsley
- Coconut milk preferably full-fat
- Smoked paprika
Instructions
- Heat olive oil in a large pot over medium-high heat. After 90 seconds, when the oil is hot, add the onion, celery, carrot, and whole cloves of garlic. Cook for 8 minutes, stirring occasionally, until softened.
- Add the coriander, cinnamon, black pepper, ginger, rosemary, and sage. Cook for 2 minutes, stirring constantly.
- Add the butternut squash, vegetable stock (or water), and maple syrup. Bring to a boil over high heat, then reduce to low heat and simmer uncovered for 20-25 minutes, until the squash is tender.
- Stir in the coconut milk and salt. Remove from heat.
- Transfer the soup in batches to a blender and blend until smooth, or use an immersion blender in the pot. Return the blended soup. Adjust salt to taste.
- For the optional squash seeds, heat olive oil in a skillet over medium-high heat. After 90 seconds, when the oil is hot, add the seeds, and sauté them for 5-6 minutes until golden and crispy all around.
- Transfer the toasted seeds to a bowl and toss them with the nutritional yeast and salt. Serve the soup hot, garnished with parsley, a drizzle of coconut milk, a sprinkle of smoked paprika, and roasted squash seeds.
Notes
If you're not using an immersion blender, fill the blender only halfway and leave a vent for steam. Start on low speed and increase gradually, blending in batches to avoid a hot soup explosion. 🍲 Salt Baebraham Lincoln:
After blending, taste and adjust salt, herbs, and spices. Coconut milk chills out the soup’s flavors, so the final seasoning is where you lock in the perfect balance.
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cinnamon Snail.
Whack says
Adam,
Every time I think you can't do something better than the last recipe of yours I made, you out do yourself and provide something that's better than the last! Outstanding. Followed the recipe... almost... we don't use oil so we used water. Don't use salt so we always skip that. This is like drinking pumpkin pie filling!
Have you tried using pumpkin pie spice or some nutmeg in this ? Just curious...
But once again, you've shared another spectacular recipe and again you knocked it outa the park... er.. kettle... pot... cauldron...??
Who cares.. our taste buds, eyes and tummies were given another real treat! Thank you kind sir!
Paige Davis says
This is a perfect soup to showcase, butternut squash, and it’s easy to put together. Really delicious flavor, slightly mysterious, but comforting at the same time. The Nooch -covered seeds and smoked paprika on top surprisingly added a lot to the flavor as well as making a beautiful presentation..Make this soup!!
Shirley says
Delicious and easy to make. I didn’t add any salt as the other seasonings shine in this dish, especially the ginger. I used Hubbard squash and it was great. Will definitely make again.
KRB says
This is not only the best butternut squash soup I’ve ever made, but the best I’ve ever tasted. Seriously. The perfect combo of sweet and savory with a little kick from black pepper and ginger (though neither of those flavors are prominent in the finished product, just add to the depth of flavor). This is definitely going into our regular rotation.
Sheila Valenti says
I've not always been a fan of butternut squash, but this recipe and all of it's delicious ingredients have reformed my way of thinking! Comforting, yummy, all the things! LOVE it!!
Kathy says
I’ve never been a fan of butternut before trying this recipe. Now I’m hooked for life! Delicious!
Sam Finlay says
This soup tastes as good as it looks. The texture is pure luxurious comfort like being wrapped in a warm quilt in front of an open fire. My UK taste buds took a bit of time to adjust to the sweetness but it was actually a perfect foil to the ground pepper on top. Another one for my recipe little black book. Great work Chef Sobel.
AJ says
Wow! I loved this! I mean everything about it! It was easy, for one…always a plus, right? Then the flavor! Oh la la! The combo of ingredients really melded together beautifully! I didn’t have fresh sage, so I used the dried, rubbed version. Also, I used Better than Bouillon veggie so I didn’t need to add any salt. This is comfort & delight in a big pot! Thanks for this recipe!!! I’ll be keeping this one on repeat.
Linda says
Some of the best ingredients in one pot, plus it's healthy, satisfying, and PRETTY! The sweetness from the carrots and maple syrup gives it that delicious fall taste we'll all be craving soon!