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Home » Recipe Index » Soup

Vegan Butternut Squash Soup

Modified: May 4, 2025 · Published: Sep 30, 2023 by Gigi & Sersie · This post may contain affiliate links.

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This creamy, delicious vegan butternut squash soup is the perfect starter for the holidays or for any chilly fall or winter day. Made with whole plant food ingredients, this healthy, warm, comforting soup is fiber-rich, gluten-free, oil-free, low-fat, and packed with the antioxidant beta-carotene.

top side view of a bowl of butternut squash soup topped with chopped pistachios and fresh chopped sage

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.

What's in this healthy butternut squash soup

  1. Butternut squash
  2. Yellow onion
  3. Granny smith apple
  4. Low-sodium vegetable broth
  5. Ground nutmeg
  6. Plain, unsweetened soymilk
  7. Fresh sage
  8. Pistachios
top view of ingredients for butternut squash soup: butternut squash, onion, green apple, soymilk, ground nutmeg, fresh sage leaves and pistachios

How to prepare

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!

Leftovers keep well 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.

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Step-by-step instructions

two halves of a butternut squash facing up one with seeds removed the other a spoon scooping out the seeds
1. Cut the butternut squash in half lengthwise. Use a spoon to remove the seeds.
side view of butternut squash halves on a parchment lined sheet going into the oven
2. 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).
top view of onion quartered and green apple cut into large chunks
3. Peel and quarter the onion. Cut the apple into large chunks.
top side view of a baking sheet in the oven with butternut squash that's partially cooked on the left and uncooked raw onion and apple on the right
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.
top side view of roasted butternut squash, onions and apple on a parchment lined baking sheet coming out of the oven.
5. 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.
top view of butternut squash in the pot with vegetable broth, onion and green apple
6. 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.
top view of immersion blender in the pot of soup on the stovetop, blending the soup
7. 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.
ground nutmeg being added to the pot of soup on the stovetop
8. Add ground nutmeg.
soymilk being added to the blended soup on the stovetop
9. Add plain, unsweetened soymilk and continue to blend for a few more seconds.
top view of a bowl of butternut squash soup topped with chopped pistachios and fresh sage
Top soup with fresh chopped sage, pistachios, and salt and pepper to taste

Other amazing soup recipes to check out:

  • Leek and mushroom soup
  • White bean and kale soup
  • Split mung beans
  • Mushroom barley soup
  • Curry spiced mushroom potato soup
  • North African chickpea soup
  • Lentil soup

We hope you love this healthy vegan butternut squash soup recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!

top view of a bowl of vegan butternut squash soup topped with fresh sage, pistachios, and black pepper

Vegan Butternut Squash Soup

5 from 1 vote
Course: Soup
Prep Time: 15 minutes minutes
Cook Time: 1 hour hour 10 minutes minutes
Total Time: 1 hour hour 25 minutes minutes
Servings: 6
Calories: 209kcal
Author: Gigi & Sersie
Print Pin Rate
This creamy, delicious vegan butternut squash soup is the perfect starter for the holidays or for any chilly fall or winter day. Made with whole plant food ingredients, this healthy, warm, comforting soup is fiber-rich, gluten-free, oil-free, low-fat, and packed with the antioxidant beta-carotene.

Equipment

  • 1 Immersion blender

Ingredients  

  • 1 large butternut squash 3.8 to 4 pounds or 1.7 to 1.8 kg
  • 1 medium sweet or yellow onion
  • 1 large Granny Smith or green apple
  • 4 cups low-sodium vegetable broth
  • 1 tsp ground nutmeg
  • ½ cup plain unsweetened soymilk
  • ¼ cup pistachios shelled and chopped
  • 6 fresh sage leaves finely chopped
  • Salt and pepper to taste
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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

  1. Equipment: Immersion blender (or blender with vented lid)
  2. Leftovers: Leftovers keep well 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.

Nutrition

Calories: 209kcal | Carbohydrates: 46g | Protein: 6g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 21mg | Potassium: 1201mg | Fiber: 9g | Sugar: 12g | Vitamin A: 31974IU | Vitamin C: 66mg | Calcium: 182mg | Iron: 2mg
Did You Make This Recipe?Share a photo and tag us @danielsplaterecipes — we can't wait to see what you've made!

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Gigi & Sersie

Gigi Carter and Sersie Blue have over 25 years of combined experience in plant-based nutrition and health coaching. Their passion for healthy eating inspired them to create Daniel’s Plate, a recipe site focused on whole food, plant-based meals.

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Comments

  1. Gigi & Sersie

    May 04, 2025 at 3:28 am

    5 stars
    So good and healthy! Love the flavor and texture. This is a staple in the fall / winter rotation.

    Reply
5 from 1 vote

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