Creamy Vegan Butternut Squash Soup
Creamy Vegan Butternut Squash Soup
We are full on in the April showers phase of April and on a rainy day there's nothing more comforting than a warm, velvety bowl of soup—and this Creamy Vegan Butternut Squash Soup is everything you want in a cozy soup recipe. Made with roasted butternut squash, sweet pear, aromatic spices, and finished with a swirl of creamy coconut milk, it's a deeply nourishing dish that’s both satisfying and simple to make. The sweetness from the squash and pear is beautifully balanced by hints of cumin, cinnamon, and smoked paprika, while the optional maple syrup brings a subtle richness that ties it all together.
This recipe is not only plant-based and dairy-free, but it also offers easy swaps for oil-free or nut-free diets, making it a versatile option for gatherings or weeknight dinners. The soup gets its luxurious texture from coconut milk or cashew cream—whichever you prefer—and is perfect topped with toasted pumpkin seeds for crunch or a drizzle of extra coconut milk for flair.
Whether you're prepping meals for the week or need a gorgeous starter for a holiday table, this butternut squash soup is a must-have. Cozy up with a bowl and enjoy the flavors of the season—one spoonful at a time.
Creamy Vegan Butternut Squash Soup Ingredients
1 medium butternut squash (2 lbs), peeled, seeded, and cubed
1 tbsp olive oil (or water for oil-free)
1 medium onion, chopped
2 stalks celery, finely chopped
1 medium carrot, chopped
3 garlic cloves, minced
1 pear (barlett)
4 cups vegetable broth (low sodium if preferred)
1 tsp ground cumin
½ tsp ground cinnamon
¼ tsp ground nutmeg
½ tsp smoked paprika (optional, for depth)
Salt & black pepper to taste
½ cup full-fat coconut milk (or cashew cream)
1 tbsp maple syrup (optional, adjust to taste)
Toppings (Optional)
Toasted pumpkin seeds
A drizzle of coconut milk
Crushed red pepper flakes
Creamy Vegan Butternut Squash Soup Instructions
1. Roast the Squash
Preheat oven to 400°F (200°C).
Toss cubed squash with a bit of oil, salt, and pepper. Roast for 25-30 minutes until tender.
(Skip this step if boiling—just add raw squash to the pot later.)
2. Sauté the Aromatics
In a large pot, heat olive oil over medium heat. Add onion, celery, and carrot. Sauté for 5-6 minutes until softened.
Add garlic, cumin, cinnamon, nutmeg, and smoked paprika. Stir for 1 minute until fragrant.
3. Simmer the Soup
Add roasted squash, pear, and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes until all veggies are tender.
4. Blend Until Smooth
Use an immersion blender or transfer to a blender (in batches) to purée until creamy.
Stir in coconut milk and maple syrup (if using). Adjust salt, pepper, and spices to taste.
5. Serve & Garnish
Ladle into bowls and top with pumpkin seeds, fresh herbs, or a swirl of coconut milk.
Tips & Variations
Extra Creamy? Add ½ cup cooked white beans or cashews before blending.
Spicy Kick? Add a pinch of cayenne or curry powder with the spices.
Celery Substitute? Use celery root (celeriac) for a sweeter, earthier flavor.
Oil-Free? Sauté veggies in 1/4 cup water or broth instead.
This soup is naturally sweet, savory, and packed with fiber—perfect with crusty bread or a crisp salad.
This Creamy Vegan Butternut Squash Soup isn’t just a comfort food—it’s a vibrant, nutrient-dense bowl of wellness. Every ingredient has been thoughtfully chosen to support overall health, making this dish as nourishing as it is delicious.
A Star Ingredient: Butternut Squash
Butternut squash is the heart of this soup, bringing a natural sweetness and a velvety texture. It's packed with vitamin A in the form of beta-carotene, which is essential for eye health, immune function, and glowing skin. It's also high in vitamin C, a powerful antioxidant that boosts the immune system, especially important during colder months. Rich in dietary fiber, butternut squash also supports digestion and helps regulate blood sugar levels.
Anti-Inflammatory Spices
The warming spices in this recipe—cumin, cinnamon, nutmeg, and smoked paprika—aren’t just for flavor. They have proven anti-inflammatory properties that can help combat oxidative stress in the body. Cinnamon, in particular, has been linked to better blood sugar regulation, while cumin supports digestion and is a good source of iron.
Whole, Plant-Based Ingredients
By using whole vegetables like onion, celery, carrot, garlic, and even pear, this soup brings a rainbow of phytonutrients to the table. These ingredients are low in calories but high in fiber, vitamins, and minerals. Pear adds a gentle sweetness along with vitamin K, copper, and potassium—all crucial for maintaining healthy blood pressure and cardiovascular health.
Dairy-Free and Gut-Friendly
Instead of cream or butter, the soup gets its luxurious texture from full-fat coconut milk or cashew cream, both of which are plant-based alternatives that support heart health. Coconut milk offers healthy fats, particularly medium-chain triglycerides (MCTs), which are more easily metabolized and can provide a quick energy boost. For those sensitive to dairy, this soup is naturally lactose-free and gentle on the gut, making it ideal for anyone with digestive issues or food sensitivities.
Immune and Detox Support
Garlic and onion are both part of the allium family, known for their immune-boosting and detoxifying properties. Garlic, especially, contains allicin, a compound celebrated for its antibacterial, antiviral, and antifungal properties. These ingredients support the body’s natural defenses and aid in liver detoxification, an essential process for maintaining wellness.
Optional, Yet Powerful Add-Ins
Toppings like toasted pumpkin seeds add crunch and a dose of zinc, a trace mineral vital for immune health and skin repair. A sprinkle of crushed red pepper flakes can stimulate circulation and metabolism, while a swirl of extra coconut milk adds a finishing touch of indulgence without compromising on health.
Balanced and Satiating
Thanks to its balance of healthy fats, fiber, and complex carbohydrates, this soup is satisfying without being heavy. It can help stabilize blood sugar, keep you full longer, and support a healthy metabolism. It’s also a great option for meal prep, ensuring you have a nutritious go-to lunch or dinner ready throughout the week.
In every spoonful, this butternut squash soup delivers more than comfort—it offers a warm, grounding way to nourish your body from the inside out.
