This 8-ingredient, protein-rich vegan Butternut Squash Soup is easy to make with minimal prep or chopping. It's packed with flavor, deliciously creamy and kid approved.
This deliciously creamy soup starts with roasting the squash, onion, garlic, and herbs to enhance their natural sweetness and maximize flavor. You can freeze this roasted butternut squash soup for up to three months and enjoy it throughout the fall and winter. It's healthy, comforting, and made with all budget-friendly ingredients. With the addition of white beans for plant-based protein, this balanced soup is a satisfying main or holiday side dish.
This recipe was inspired by my Easy Vegan Tomato Basil Soup, as well as this Healthy Sweet Potato Soup on this site.
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👩🏼🌾 Ingredients
- Butternut squash is low in calories and packed with nutrients. It's rich in vitamins A and C, potassium, and fiber. The squash is roasted for even more sweetness and flavor. Simply slice it down the middle for roasting. No chopping required!
- Fresh rosemary and sage brighten this dish. They add an earthy, lemony and slightly peppery flavor. Add the whole stems to the baking dish. No chopping required!
- Butter beans add protein, fiber, and iron to this butternut squash soup recipe. They are blended into the soup for creaminess and a more luxurious texture.
- Ginger and garlic are known for their anti-inflammatory properties and ability to improve digestion. Roasted garlic adds a sweet, nutty, mellow flavor where as raw ginger adds a slightly peppery aroma.
- Extra-virgin olive oil adds heart heathy fats to this soup recipe and aids in the digestion of the fat soluble vitamins in the butternut squash.
See recipe card for quantities.
🥕 Substitutions
- Butternut squash - use an equal amount of sweet potato, honeynut squash, or buttercup squash as desired
- Fresh sage and rosemary - use one half teaspoon dried sage and one teaspoon dried rosemary instead as needed
- Butter beans - substitute with cannellini, navy, Great Northern or lima beans
- Ginger - omit as desired
See this Curried Butternut Squash Red Lentil Soup on my website! Visit my Vegan Soups & Stews page for more healthy and cozy blended and non-blended soup ideas.
📖 Instructions
Preheat the oven to 425ºF.
Step 1. Trim the top and bottom of the squash and slice down the middle lengthwise. Scoop out the seeds. Place the squash, garlic, onion, sage, and rosemary onto one or two large baking sheets and drizzle with olive oil. Add salt to taste. Rub the vegetables and herbs with the oil until evenly coated.
Step 2. Roast on the middle rack for about 35 minutes, or until the squash flesh meets no resistance when inserted with a small knife. (Remove the sage and rosemary beforehand if they start to burn.) Set aside until cool enough to handle.
Step 3. Peel the skin off the squash and break it into smaller chunks. Place them into a large saucepan or blender with the garlic cloves, onion, leaves from the herbs, butter beans, ginger, and vegetable broth.
Step 4. Blend the ingredients using an immersion blender or a high-speed blender until smooth, adding more broth as desired. Season with salt and pepper to taste.
💡 Expert Tips
- Use one or two large baking sheets as needed. Spread the veggies onto the sheets in a single layer for even roasting. Do not overcrowd the veggies or they will steam instead of roasting.
- Use one or two butternut squash adding up to 3 pounds in total weight.
- Peel the skin from the squash after roasting for ease, or you can leave the skin on and blend it into the soup for more fiber and micronutrients.
- For blending, either transfer the soup to a large blender, or use an immersion blender. Hot liquids will steam and expand inside the blender, which can push the top off and cause burns. When puréeing hot soup, do it in batches. Fill the blender one-third to one-half full, remove the center cap from the lid, and cover the hole with a folded dishcloth when blending. Repeat with the remaining batches.
- Storage: Allow the Vegan Butternut Squash Soup to cool before storing it in an airtight container. Refrigerate for up to 5 days. Or freeze it in a freezer-safe container for up to 3 months. Thaw frozen soup in the refrigerator overnight. Reheat it in the microwave or on the stovetop.
🙋🏽♀️ Recipe FAQs
You can eat the skin, so you can skip peeling it if you prefer. Simply halve it, scoop out the seeds, and roast it until tender. Then blend with the other soup ingredients. The skin adds even more fiber and vitamin A. It changes the texture and may make the soup more fibrous.
Roasting the squash until golden brown and caramelized adds more flavor than steaming or boiling. You can also add a dollop of vegan butter, a splash of vinegar, nutritional yeast, or vegan parmesan to the recipe for even more flavor. Add unsweetened coconut milk or blended soaked cashews for a creamier texture. Top with toasted pumpkin seeds for serving for more crunch.
I recommend a mixture of aromatic warming spices, like cinnamon, and pumpkin spice, and a hint of fresh seasonal herbs, like thyme, sage, or rosemary. You can also add a little spicy sauce or crushed red pepper if you enjoy spice.
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📖 Recipe
Vegan Butternut Squash Soup Recipe
Ingredients
- 3 pounds butternut squash
- 1 large head garlic top trimmed about ¼ inch to expose cloves
- 1 large yellow onion cut into large wedges
- 1 sprig fresh sage leaves about 6 large leaves (optional)
- 1 medium sprig rosemary (optional)
- Drizzle of olive oil plus more as needed
- 1 (15-ounce) can butter beans or white beans, drained and rinsed
- 1 ½ inch knob fresh ginger peeled
- 4 cups vegetable broth plus more as needed
- Salt and freshly ground black pepper to taste
Instructions
- Preheat the oven to 425ºF.
- Cut the squash: Trim the top and bottom of the squash and stand it upright. Then slice down the middle lengthwise to make two equal halves. Scoop out the seeds from both sides.
- Roast: Place the squash, garlic, onion, sage, and rosemary onto one or two large baking sheets and drizzle with olive oil. Add salt to taste. Rub the vegetables and herbs with the oil until evenly coated. Place the squash flesh-side-down and roast on the middle rack for about 35 minutes, or until golden brown. The flesh should meet no resistance when inserted with a small knife. (Remove the sage and rosemary beforehand if they start to burn.) Set the veggies aside until cool enough to handle.
- Blend: Peel the skin off the squash with your hands or a vegetable peeler. Break the squash flesh into smaller chunks and place them into a large saucepan or blender. Squeeze the cloves from the garlic directly into the saucepan or blender. Add the onion, leaves from the herbs, butter beans, ginger, and vegetable broth. Blend the ingredients using an immersion blender or a high-speed blender until smooth, adding more broth as desired.
- Season with salt and pepper to taste.
Notes
- Use one or two butternut squash adding up to 3 pounds in total weight.
- Peel the skin from the squash after roasting for ease, or you can leave the skin on and blend it into the soup for more fiber and micronutrients.
- For blending, either transfer the soup to a large blender, or use an immersion blender. When pureeing hot soup, do it in batches. Fill the blender one-third to one-half full, remove the center cap from the lid, and cover the hole with a folded dishcloth when blending. Repeat with the remaining batches.
- Flavor tips: Add a dollop of vegan butter, a splash of vinegar, nutritional yeast, or vegan parmesan for even more flavor. Mix in unsweetened coconut milk or blended soaked cashews for a creamier texture. Top with toasted pumpkin seeds for serving for more crunch.
- Storage: Refrigerate any remaining soup in an airtight container for up to 5 days. Or freeze it in a freezer-safe container for up to 3 months.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Primla Goddard
Flavorful and so nutritious! Love the creamy texture.
Nisha Melvani
Yes, it's very creamy! Enjoy!
Amina
The butter beans is a brilliant addition. Extra protein and depth! Love it.
Nisha Melvani
Yes blended beans are a great way to add protein to soup! Thank you.
Cathie
The roasted garlic was a great addition for flavor and the beans were a great nutritional boost. This a terrific hearty, easy, nutritious soup!
Nisha Melvani
So glad you enjoyed it. Thank you.
Neena Chandiramani
Butternut squash - fabulous. Quick and easy!
Nisha Melvani
Thank you!!! It tastes amazing especially for the amount of effort.