Butternut Squash Soup Vegan

Indulge in the cozy comfort of this creamy and delicious Vegan Butternut Squash Soup, a plant-based delight that's perfect for chilly days. This velvety soup combines roasted butternut squash, sautéed onions, and sweet carrots, all simmered in aromatic vegetable broth spiced with warm cinnamon and nutmeg. A splash of rich coconut milk enhances the luxurious texture, while optional garnishes of toasted pumpkin seeds and fresh parsley add a delightful crunch and pop of color. Quick to prepare, this recipe takes just 50 minutes from start to finish and makes enough to serve four. Whether you're looking for a wholesome weeknight dinner or an elegant starter for a dinner party, this dairy-free and gluten-free soup hits all the right notes.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium (about 2.5 lbs) butternut squash
• 2 tablespoons olive oil
• 1 medium yellow onion
• 3 medium garlic cloves
• 1 medium carrot
• 4 cups vegetable broth
• 1 cup coconut milk
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoon salt
• 0.25 teaspoons black pepper
• 2 tablespoons pumpkin seeds (optional, for garnish)
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Peel the butternut squash, remove the seeds, and cut it into 1-inch cubes. Set aside.

Step 2

Peel and dice the onion, garlic, and carrot.

Step 3

Heat the olive oil in a large pot over medium heat. Add the onion and carrot, and sauté for 5 minutes until softened.

Step 4

Add the garlic and cook for another 1-2 minutes until fragrant.

Step 5

Add the cubed butternut squash, vegetable broth, cinnamon, nutmeg, salt, and black pepper to the pot. Stir well.

Step 6

Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 20 minutes, or until the butternut squash and carrots are tender.

Step 7

Remove the pot from heat. Use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup in batches into a countertop blender and blend until smooth, then return to the pot.

Step 8

Stir in the coconut milk and adjust the seasoning with additional salt and pepper if needed.

Step 9

Reheat gently over low heat, if necessary, but avoid boiling.

Step 10

Serve hot, garnished with pumpkin seeds and chopped parsley if desired.

Nutrition Facts

Serving size	2550.1 grams (2550.1g)

Amount per serving	% Daily Value*
Calories	1338

Total Fat 46.40g	59%
Saturated Fat 8.00g	40%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4727mg	206%
Total Carbohydrate 222.80g	81%
Dietary Fiber 53.80g	192%
Total Sugars 60.20g
Protein 34.10g	68%

Vitamin D 0IU	0%
Calcium 703mg	54%
Iron 14mg	78%
Potassium 5645mg	120%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.9%

Protein: 9.4%

Carbs: 61.7%