This creamy, delicious Vegan Butternut Squash Soup is the perfect starter for the holidays or for any chilly fall or winter day. You may also like our cozy Vegan Cream of Broccoli Soup.
Quick Look at This Recipe
- 🕗 Prep Time: 15 minutes
- 🔥 Cook Time: 1 hour 10 minutes
- ⏰ Total Time: 1 hour 25 minutes
- 🍽️ Servings: 4 to 6
- ⭐ Difficulty: Moderate – roast the veggies, cook with vegetable broth, blend, top, and enjoy
- 🥘 Diet: 100% whole food, plant-based vegan, gluten-free, oil-free, low-fat, and a good source of fiber
- 🙏 Daniel Fast recipe
- 🎄Great for Thanksgiving and Christmas
Summarize and save this recipe with AI
This healthy butternut squash soup makes a wonderful starter for Thanksgiving and Christmas. For more holiday favorites, check out our sweet and smoky black-eyed peas and greens, vegan collard greens, lentil loaf, vegan shepherd's pie, vegan mushroom gravy, garlic mashed potatoes, crustless vegan sweet potato pie, and vegan frittata.
Why You'll Love This Recipe
- It’s ultra-creamy and smooth without using cream or butter.
- It’s plant-based, oil-free, gluten-free, and low-fat, so you get comfort food without heavy guilt.
- Roasting the squash, onion, and apple brings out deep, caramelized notes that elevate the flavor.
- Topped with fresh sage and chopped pistachios, you get a texture contrast and herbal brightness.
- It’s versatile and seasonally friendly, perfect for fall and winter when you crave warmth and nourishment.
Health Benefits
- Butternut squash is loaded with beta-carotene (which converts to vitamin A), supporting immune health and vision.
- Apple adds fiber and promotes gut health.
- Onions provide antioxidants and compounds that have been shown to be anti-inflammatory and supportive of a healthy immune system.
- Pistachios are a healthy source of plant-based fat that promotes gut, eye, and heart health.
What's in This Butternut Squash Soup
- Butternut squash: The soup’s foundation. It's sweet, nutty, and smooth when pureed.
- Granny Smith apple: Brightness and a slight tart-sweet contrast that lifts the overall flavor.
- Onion: Adds depth and savory base flavor. When roasted, it becomes soft and caramelized.
A full list of ingredients with exact amounts can be found in the recipe card below.
Substitutions and Variations
- If you have a soy allergy, you can substitute with our rich and creamy Homemade Almond Milk, oat milk, or coconut milk. Just make sure it's plain and unsweetened.
- Nut allergy? Skip the pistachios and top with toasted pumpkin seeds (pepitas).
- Vary the squash by using a kabocha or acorn squash. The kabocha will make it sweeter, while the acorn will be less sweet than butternut squash.
- Spice variations can include adding yellow curry powder, similar to our Curry Pumpkin Soup, or adding a pinch of cayenne for extra heat.
- If you don’t have sage, use fresh thyme or rosemary, finely chopped, for a different herbal tone.
- For a thicker soup, reduce the broth by ½ cup. For a thinner soup, add up to an extra cup of broth.
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How to Prepare
- Step 1: Preheat the oven to 400°F (205°C). Cut the butternut squash in half lengthwise. Use a spoon to remove the seeds.
- Step 2: Place each squash half on a parchment-lined baking sheet, flesh side facing up. Bake for 50 to 60 minutes at 400°F (205 °C).
- Step 3: Peel and quarter the onion. Cut the apple into large chunks, and set aside.
- Step 4: When you have 20 to 25 minutes of baking remaining with the squash, place the onion and apple next to the squash to roast.
- Step 5: The squash, onions, and apple chunks are done when they have softened and started to brown. Let the squash cool to room temperature or cool enough to handle.
- Step 6: Peel the skin off the butternut squash, cut it into large chunks, and place them in a medium pot along with roasted onions and apple chunks. Add the low-sodium vegetable broth to the soup pot.
- Step 7: Turn the heat to medium-high and bring to a gentle boil. Reduce the heat and simmer partially covered for 5 to 10 minutes. Use an immersion blender to blend smooth.
- Step 8: Add ground nutmeg and plain, unsweetened soymilk and continue to blend for a few more seconds. Dish up the soup and top with fresh, chopped sage, pistachios, and a sprinkle of salt and pepper to taste. Enjoy!
Expert Tips
- Roasting really matters: The caramelization of the squash, onion, and apple gives this Vegan Butternut Squash Soup a deep flavor that can’t be achieved by boiling or microwaving alone.
- When blending hot liquid: If using a regular blender, let it cool slightly and vent the lid to avoid steaming and pressure buildup.
- Adjust sweetness and acidity: If the soup tastes flat, add a splash (¼ tsp) of lemon juice to brighten the flavor.
- Re-heat gently: To maintain the silky texture of your Vegan Butternut Squash Soup, reheat over low heat and stir frequently rather than blasting it in the microwave.
- Freezing tip: Portion the soup before freezing so you can thaw only what you need. Add a little broth when reheating if the mixture becomes too thick after freezing.
Recipe FAQs
Yes, when it's made with whole plant-food ingredients. This soup recipe is rich in fiber, vitamins (especially A from beta-carotene), and plant-based goodness, while being low in saturated fat and containing no dietary cholesterol.
Store leftovers in a covered container in the fridge for up to 4 days. This Vegan Butternut Squash Soup freezes well. Store in freezer-safe containers for up to four months. Thaw and gently reheat, adding a bit of broth if the mixture is too thick.
This comforting, nutrient-packed, deeply satisfying Vegan Butternut Squash Soup is perfect for cozy fall evenings, holiday starters, or anytime you want plant-based comfort. With roasted sweetness, an apple’s bright lift, creamy soymilk texture, and crunchy pistachio garnish, this soup doesn’t compromise flavor for health.
Related Fall Soup Recipes to Try
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Vegan Butternut Squash Soup
Equipment
Ingredients
- 1 large butternut squash (3.8 to 4 pounds or 1.7 to 1.8 kg)
- 1 medium sweet or yellow onion, peeled and quartered
- 1 large Granny Smith or green apple, cored and cut into large chunks
- 4 cups low-sodium vegetable broth
- 1 teaspoon ground nutmeg
- ½ cup soy milk (plain and unsweetened)
- ¼ cup pistachios, shelled and chopped
- 6 fresh sage leaves, finely chopped
- Salt and pepper to taste
Instructions
- Preheat the oven to 400 F (205 C). Cut the butternut squash in half lengthwise. Use a spoon to remove the seeds.
- Place each squash half on a parchment-lined baking sheet with the flesh side facing up. Bake for 50 to 60 minutes at 400 F (205 C).
- Peel and quarter the onion. Cut the apple into large chunks. When you have 20 to 25 minutes of baking remaining with the squash, place the onion and apple next to the squash to roast.
- The squash, onions, and apple chunks are done when they soften and start to brown. Let the squash cool to room temperature or cool enough to handle.
- Peel the skin off the butternut squash, cut into large chunks, and place them in a medium pot along with roasted onions and apple chunks.
- To the soup pot, add the low-sodium vegetable broth. Turn the heat to medium-high and bring to a gentle boil. Reduce heat and simmer partially covered for 5 to 10 minutes.
- Use an immersion blender to blend smooth. Add ground nutmeg and plain unsweetened soymilk, and continue to blend for a few more seconds.
- Dish up the soup and top with fresh chopped sage, pistachios, and salt and pepper to taste. Enjoy!
Notes
- Roasting really matters. The caramelization of the squash, onion, and apple gives this soup a deep flavor that can’t be achieved by boiling alone.
- No immersion blender? If using a regular blender, let it cool slightly and vent the lid to avoid steaming and pressure buildup.
- Leftovers can be stored in a covered container in the refrigerator for up to four days. You can also freeze this soup in freezer-safe containers for up to four months.
Gigi & Sersie says
So good and healthy! Love the flavor and texture. This is a staple in the fall / winter rotation.