Butternut Squash Soup Recipe | Fast, Easy + Yummy!

Three bowls of butternut squash soup topped with fresh herbs, nuts and seeds.

One of our favorite uses for Butternut Squash is this delicious vegan soup recipe. It warms you up, makes you smile and, fills your bowl with Butternut Squash’s ample nutrition! While we’re cooking, we’ll also share a trick for making a plant-based soup creamy. And wait – there’s more! Read on to find out how to cut up your Butternut Squash with minimal fuss!

Is Butternut Squash Soup Good for You?

Well, that depends on what you put in it. For our recipe, the answer is a definite YES!

No Dairy!

We’re vegan, so there’s none of the cream or butter that often appears in other soups. Instead of dairy products, we use a neat trick. The secret is to add crushed cashews to the soup during the boil. As a result, the cashews soften and create a creamy effect when the soup is blended! It’s the same concept as making cashew cream – except we save time by throwing the raw cashews straight into the soup!

No Oil!

You might also notice that we don’t use any oil in the recipe. Instead, fry the vegetables directly in the pot, splashing in a little broth now and then to stop the ingredients from sticking. This technique works perfectly and removes those empty oil calories.

A Super Squash!

Last but not least, butternut squash is BURSTING with nutrition. This recipe makes about four-six bowls of soup. Each of these servings delivers 80-100% of your daily Vitamin A, 30-40% of your Vitamin C, and over 10% of your vitamin E and fiber. You’ll also find plenty of B-Vitamins and minerals in your bowl.

We base our nutrition statements based on the USDA FoodData Central database and National Institutes if Health Reference Daily Intake.

How to Cut a Butternut Squash

Butternut squash being prepared butternut squash soup

If you haven’t used one before, you may look at a butternut squash and wonder how on Earth to cut it up. The hard flesh and tough skin look like a challenge. However, there’s no reason to be intimidated – just follow these steps!

  1. Grab a large, sharp knife with some weight to it.
  2. Chop the squash in half, lengthways.
  3. Cut the halves lengthways again, making quarters.
  4. Next, scoop out all the seeds.
  5. Finally, remove the skin with a vegetable peeler.

Yes, it’s that easy!

Making the Soup

We did everything we could to keep this recipe quick and easy. First, cut everything into really small pieces to make sure it cooks quickly. This means:

  • The onion, carrot, and celery should be finely chopped.
  • Cut the Butternut Squash into 1/2 inch / 1.25 cms cubes.

Then fry everything in the bottom of the soup pot until it’s soft and slightly browned. Don’t use any oil – instead, add a splash of broth to stop the veggies from sticking. Next, throw in the garlic and continue cooking until it becomes fragrant. Add the rest of the broth, the cashews pieces, nutritional yeast, and a pinch of salt + pepper. After this, bring the soup to a boil, reduce it to a simmer, and cook until the squash is tender.

Soup pot filled with butternut squash, vegetables, broth and cashews

After the simmering is done, take the soup off the heat and let it cool for about 10 minutes. Now you can whizz it up using either a regular or immersion blender (be careful with the hot liquid). Finally, season soup to taste with salt and pepper.

To serve, divide the soup into bowls and garnish with fresh herbs (try parsley, thyme, or sage), toasted cashews, or crunchy croutons.

How Long will Butternut Squash Soup Keep?

This recipe stores well. You can keep it in the fridge for 3-4 days. Alternatively, divide it into meal-size portions and freeze it for at least one month. Yes, that’s right – this soup is easy meal-prep in addition to being a quick dinner! 

We hope you enjoyed this vegan Butternut Squash Soup recipe. If you tried it, please let us know what you think with a comment and rating. Every bit of feedback helps make The Plant Riot even better.

Three bowls of butternut squash soup topped with fresh herbs, nuts and seeds.

And if you love winter squash you might also enjoy our Butternut Squash Pasta, Stuffed Winter Squash, and Pumpkin Curry.

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Three bowls of butternut squash soup topped with fresh herbs, nuts and seeds.

Butternut Squash Soup Recipe | Fast, Easy + Yummy!


  • Author: Rachel Steenland | The Plant Riot
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 8 cups / 4-6 servings 1x

Description

Let’s make some delicious Butternut Squash Soup with this super-easy recipe! Our Butternut Squash Soup is vegan, fast, easy and packed with nutrition!


Scale

Ingredients

  • 5 cups butternut squash (about 1 medium-large butternut squash), peeled and cut into 1/2 inch / 1.25cm square pieces
  • 3 garlic cloves, minced
  • 1 large onion, finely chopped
  • 2 medium carrots, finely chopped
  • 2 celery sticks, finely chopped
  • 6 cups vegetable broth + 1/2 cup for sautéing veggies 
  • 1/2 cup raw cashew pieces
  • 1 tablespoon nutritional yeast
  • Salt and pepper, to taste

Instructions

  1. Heat a large soup pot over medium heat. Add 1/2 cup vegetable broth, butternut squash pieces, garlic, onion, carrots and celery, and sauté until the butternut squash starts to brown and the vegetables start to soften, about 10 minutes (add more vegetable broth as needed).
  2. Next add vegetable broth, cashew pieces, nutritional yeast, and a pinch of salt and pepper, stir well. Raise heat and bring soup to a boil. Once the soup has reached boiling point, reduce heat to a simmer and cook until vegetables are soft, around 20 minutes. Set soup aside to cool for at least 10 minutes.
  3. Once the soup has cooled slightly, using an immersion blender or counter top blender, carefully blend until the soup is smooth and creamy. If you used a counter top blender, return soup to pot. Taste the soup and adjust seasoning as needed. If necessary, reheat the soup.
  4. Ladle soup into bowls and, if using, top with toasted cashews, crunchy croutons, and fresh herbs (try parsley, thyme or sage).

Notes

  • You can keep this Butternut Squash Soup in the fridge for 3-4 days. Alternatively, divide it into meal-size portions and freeze it for at least one month. Yes, that’s right – this soup is easy meal-prep in addition to being a quick dinner!

Keywords: butternut squash soup recipe, butternut squash how to cut, butternut squash nutrition, butternut squash vegan soup, The Plant Riot

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