Vegan Butternut squash soup recipe
Butternut squash soup that’s easy, delicious, and straight-up cozy AF. Sage, garlic, ginger, and a handful of warming spices get simmered with coconut milk and all blended up. Ready in under 30 minutes and made even more lovely with a little crunch from seasoned squash seeds on top.
Servings: 8 cups
Calories: 231kcal
Cost: $8
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
💥 Blender, PLS Don’t Blow Up:
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.
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.
Nutrition
Calories: 231kcal | Carbohydrates: 26g | Protein: 3g | Fat: 15g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 822mg | Potassium: 626mg | Fiber: 4g | Sugar: 11g | Vitamin A: 13776IU | Vitamin C: 26mg | Calcium: 100mg | Iron: 3mg