Vegan Butternut Squash Soup Recipe

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I'm a Certified Health Coach, longtime blogger, and host of Elizabeth Eats on YouTube. In addition to writing recipes (I love to eat!), I'm a strong believer that life is too short to settle for anything less than living your best life.


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butternut squash soup

This butternut squash soup is so creamy and luxurious it’s hard to believe that it’s vegan!

Winter squash, including butternut squash, is one of the few exceptions I make to sticking to a very low glycemic eating plan. Squash usually rates somewhere as medium on the glycemic index, but it’s very nutritious and packed with loads of vitamins and minerals.

Often times butternut squash soup at restaurants is loaded with cream and extra sugar, which, in my opinion, ruins the flavor of this winter treat. Roasting the squash and onion, as opposed to boiling it, really concentrates its flavor and makes an excellent soup.

Getting It Right

This type of soup can easily turn into baby food – that might be good or bad depending if you have a toddler 😉

Blending veggie soups like this correctly requires adding enough liquid to make it a creamy, velvety soup. A powerful Vitamix blender works best here to make a creamy, silky-smooth soup, but you can use any blender or food processor that you have.

Tip: Always be extra careful when blending anything hot because hot liquid expands. Never fill a blender or food processor more than one third of the way full when using hot ingredients. A Vitamix blender is built more like a professional-grade blender so you can usually fill it halfway full with hot ingredients without issue. Work in small batches to blend as necessary.

This recipe might look a little long but it’s very easy to make; I wanted to give you detailed instructions and a few tips along the way.

Butternut Squash Soup Ingredients

  • a large butternut squash that you’ll peel, seed and chop into cubes
  • white or yellow onion
  • veggie stock
  • extra virgin olive oil
  • water
  • raw honey (optional, depending on how sweet you want it)
  • yellow curry powered (mild or medium heat, your choice)
  • cayenne pepper (optional, for heat)
  • salt and pepper

How to Make It

Detailed instructions and quantities are in the recipe card below.

  1. Peel, slice, seed and chop a butternut squash. It’s a bit of work but it’s worth it! Chop the onion while you’re at it.
  2. Toss with olive oil and salt then roast the cubed butternut squash and onion until cooked through and slightly caramelized.
  3. Blend with veggie stock (or water) and seasoning until smooth and velvety.
  4. Enjoy!

This soup will keep in the refrigerator up to 3 days and freezes well.

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butternut squash soup

Delicious Vegan Butternut Squash Soup Recipe

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  • Author: Elizabeth Rider
  • Prep Time: 15 minutes
  • Total Time: 45 minutes
  • Yield: Serves 4-6 1x


Units Scale
  • 1 large (about 3lb) butternut squash, peeled, seeded & chopped into cubes
  • 1 medium yellow onion, peeled and quartered
  • 1 tablespoon fine sea salt, divided
  • 1 teaspoon coarse black pepper, divided
  • 1 quart organic veggie stock
  • 2 tablespoons extra virgin olive oil
  • 2 cups purified water
  • 1/2 tablespoon raw honey
  • 3/4 teaspoon yellow curry powered (mild or medium heat, your choice)
  • 1/4 teaspoon cayenne pepper (optional, for heat)


Preheat the oven to 425 degrees. Line a baking sheet with foil (shiny side down) for easy clean up. Use a serrated vegetable peeler to peel the butternut squash – a knife will work, too, but the serrated veggie peeler leaves the most amount of flesh and only costs a few dollars. Use a spoon to scoop out and discard the seeds & stringy flesh. Cube the squash into similar sized pieces, about 1 ½ to 2 inch cubes. Peel the onion and discard the root ends; quarter and separate it. Place the squash and onion on the lined baking sheet, drizzle with the olive oil, sprinkle with 1½ teaspoons sea salt and ½ teaspoon coarse black pepper. Toss with your hands to coat and place it in the oven. Roast 25-30 minutes at 425 until the edges of the veggie are just browned.

Five minutes before blending, heat a dutch oven or large pot on the stove over low heat for the rest of the recipe. Carefully remove the baking sheet from the oven and blend the veggies, in batches, with the stock. If using a Vitamix blender, blend ½ the veggies with 2 cups of stock for 45-60 seconds until creamy, pouring the creamy soup into the heated dutch oven after blending each time until all of the veggies are blended well. If using a regular blender or food processor blend in very small batches with stock, until all of the soup is blended. (Note the liquid fill line on your blender or food processor. Hot items expand when blended, so never fill more than ¼ full.) Use additional purified water to blend if needed. Once all the soup is blended and poured into the dutch oven, add the honey, curry powder, 1½ teaspoon sea salt, ½ teaspoon coarse black pepper, 2 cups of purified water, and the cayenne pepper if using. Stir well and let it heat through. Serve hot.

This soup will keep in the refrigerator up to 3 days and freezes well.

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Hi, I'm Elizabeth

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