Cozy up in a hurry with this quick and easy dairy-free butternut squash soup recipe that comes together in just 30 minutes and only uses one pot! This simplified version uses just 9 ingredients and does not involve any roasting. The result is a delicious and incredibly creamy soup that the whole family will love. Perfect for Thanksgiving!
At the first sign of cold weather, my mind immediately jumps to creamy butternut squash soup. Its velvety texture and deep flavors soothe my soul and a bowl of it is the ultimate comfort food during fall or winter.
Jump to:
- Why You'll Love this Vegan Butternut Squash Soup
- Ingredients
- How to Cut a Butternut Squash
- How to Make Dairy-Free Butternut Squash Soup in 30 Minutes
- Using Homemade Cashew Cream
- How to Roast Butternut Squash Seeds
- Serving Suggestions
- Storage and Reheating
- Health Benefits of Butternut Squash
- More Butternut Squash Recipes
- Easy 30-Minute Vegan Butternut Squash Soup
I've made butternut squash soup many times before. Like, a lot. In fact, I have two other versions of this soup on the blog, both of which I still enjoy. One of them involves roasting the butternut squash (and garlic) in advance. The other one uses frozen butternut squash and involves either an Instant Pot or slow cooker.
Now don't get me wrong: those two recipes are absolutely delicious and still part of the rotation. My roasted butternut squash soup recipe has an added depth of flavor and sweetness that roasting vegetables naturally brings out. And my Instant Pot butternut squash soup recipe is super convenient for when I don't have the time or energy to dice up a fresh squash (or when I don't have any stovetop space).
But ladies and gentlemen, I've landed on a new version that takes the best of both worlds - a creamy, decadent soup using fresh butternut squash that only takes 30 minutes. Yes, believe it!
And if that isn't enough, this recipe uses only one pot and a blender, making cleanup a breeze. You can use an immersion blender instead, but I do get the creamiest results in an actual blender so I find it worth the extra step.
Still not convinced? You can also make this a no-waste recipe by roasting the seeds to use as a garnish!
Why You'll Love this Vegan Butternut Squash Soup
- Creamy, delicious and satisfying
- Simple ingredients
- No roasting necessary
- Quick and easy
- Healthy and nutritious
- Easy cleanup - one pot!
- No-waste option
- Make ahead of time - it tastes just as good (if not better) the next day!
Ingredients
- Butternut squash - the obvious star of the dish. You'll need a medium-sized squash (about 2.5 lbs) cut into cubes (instructions/tips on cutting below).
- Shallot - provides a hint of sweet yet peppery flavor that does not overpower the soup.
- Fresh garlic - minced garlic adds depth of flavor.
- Extra virgin olive oil - for sautéing the garlic and shallot.
- Salt - helps bring out the flavor.
- Black Pepper - for seasoning.
- Maple syrup - adds additional sweetness.
- Cashew cream - a combination of cashews, water and salt (more details below). This is the x-factor in that it provides for extra creaminess with a neutral flavor. I find it works better than full-fat coconut milk and is perfect for this hot soup.
- Water - no vegetable broth is necessary given the flavors of all the other ingredients. Water is all you need!
How to Cut a Butternut Squash
Cutting a butternut squash may seem daunting given its shape and hard, smooth exterior. It actually can be dangerous if not done correctly as it requires quite a bit of force with the knife, so safety is extremely important.
- Cut off both ends of the squash using a large knife.
- Use a vegetable peeler to remove the skin off the entire squash.
- Lay the squash horizontally and cut off the bulb (the thicker round portion) from the neck (thinner portion).
- Stand the bulb flat-side down and cut in half vertically.
- Use a spoon to scoop out the seeds from the bulb and set aside (for roasting later!).
- Cut both the bulb and the neck into strips.
- Group multiple strips at a time to dice into small cubes.
Pro tip: Dice the squash into very small pieces. The smaller cubes will cook faster, which is key for getting this soup ready in 30 minutes.
How to Make Dairy-Free Butternut Squash Soup in 30 Minutes
I'm confident this will be your go-to way to make creamy vegan butternut squash soup. It is perfect for a busy weeknight but also for the holidays when you need to allocate time and space to other dishes. Given this soup stores so well, you can even make it a day or two in advance and then reheat before serving.
1. Prepare the cashew cream. Add soaked raw cashews, water and salt to a high-speed blender and blend for 1 minute, pausing after about 45 seconds to scrape down the sides. See my cashew cream post for additional information.
2. Dice the butternut squash. The smaller the better so it will cook quickly!
3. Sauté the shallot and garlic. Add olive oil, diced shallot, minced garlic, salt and pepper to a large pot and sauté for 10 minutes over low-to-medium heat until fragrant, translucent and slightly caramelized.
4. Add the diced butternut squash and cover with water.
5. Bring to a boil. Cover with a lid, bring to a boil and cook for 10 minutes.
6. Blend the soup in a high-speed blender (or immersion blender). Transfer soup to a high-speed blender and add cashew cream and maple syrup. Blend for approximately 1 minute.
7. Serve immediately. Garnish with a drizzle of additional cashew cream or top with roasted butternut squash seeds, pine nuts, pepitas and/or fresh herbs (optional).
Using Homemade Cashew Cream
The vegan cashew cream in this soup is my secret ingredient! Not only do cashews provide a variety of health benefits, but they are also extremely useful for adding a thick, creamy texture to many dairy-free dishes in place of heavy cream.
I almost always have cashew cream on hand in my fridge because I use it in so many recipes. It thickens as it cools, which I absolutely love in terms of its consistency. Even when freshly made, however, it still adds the perfect amount of creaminess. Definitely don't skip over this ingredient!
I get a lot of questions about how and why to soak cashews. I cover all the details on proper cashew soaking here.
How to Roast Butternut Squash Seeds
Make this recipe a no-waste recipe by roasting the butternut squash seeds! Use them as a garnish for the soup or for a crazy addictive snack, similar to roasted pumpkin seeds.
Once you scoop the seeds out of the squash as described above, place the seeds along with any attached flesh in a large bowl of water. The seeds will float to the top and you can use your hands to separate them from the stringy flesh.
Once all the flesh has been removed, use a handheld pasta strainer or ladle to scoop out the seeds onto a dry towel. One medium butternut squash typically yields ¼ cup of seeds. Spread them out in one even layer onto a dish towel to allow for them to dry. Use another towel to pat them dry in order to remove all moisture.
Once dry, place the seeds into a small cast iron skillet and toss well with avocado oil (1 tsp), salt (¼ tsp) and maple sugar (1.5 tsp). Roast at 425˚F for 10 minutes and you'll have crispy, golden brown butternut squash seeds!
Note: the pictures above show seeds from three butternut squash.
Serving Suggestions
I find this delicious soup is filling enough to be a main course. My family loves dipping crusty bread because of how well it soaks up all the flavors and makes for the ultimate fall comfort dish.
If serving as a cup of soup, pair it with a chickpea salad sandwich or refreshing salad such as the "Jennifer Aniston" salad or Moroccan quinoa salad.
Storage and Reheating
The best part is that the flavors continue to develop overnight, so definitely make enough for leftover soup. Use an airtight container and store in the refrigerator for 3-4 days. Reheat in the microwave or on the stove top until warmed through.
This soup is freezer-friendly as well. If freezing, allow for 1-2 inches of space at the top of the storage container to leave room for expansion. Store frozen for up to 3 months. Let it thaw overnight in the refrigerator before reheating.
Health Benefits of Butternut Squash
Butternut squash is loaded with nutrients so I just love when it is in season. It is a good source of fiber, potassium and magnesium in addition to being packed with immune-boosting vitamins A and C. It also contains phytochemicals (natural plant chemicals) that support vision, heart and gastrointestinal health.
When selecting butternut squash, choose ones that feel heavy for their size. You'll know they are ripe if they have a darker shade of tan or beige and are relatively hard. Make sure to store squash in a cool, dry place.
More Butternut Squash Recipes
Still have more butternut squash? No problem! There are countless ways to use butternut squash to take advantage of the fall season. Try these easy recipes:
Appetizer or side: Caramelize the squash with maple syrup and use to blend into a sweet and savory hummus or add to a wonderfully light apple quinoa salad.
Main dish: Enjoy it as a creamy vegan risotto, bake it into a pasta with sage or add it to a filling coconut orzo soup.
If you love winter squash like butternut squash, I created a recipe round-up of all my winter squash recipes. Enjoy!
I hope you enjoy this easy butternut squash soup recipe! It is vegan, dairy-free, gluten-free, soy-free and refined sugar-free. Please give a rating or comment below as I always appreciate feedback.
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Easy 30-Minute Vegan Butternut Squash Soup
- Total Time: 30 minutes
- Yield: 4-6 1x
Description
Cozy up in a hurry with this quick and easy dairy-free butternut squash soup recipe that comes together in just 30 minutes and only uses one pot! This simplified version uses just 9 ingredients and does not involve the oven. The result is a delicious and incredibly creamy soup that the whole family will love. Perfect for Thanksgiving!
Ingredients
- 1 medium butternut squash (~2.5 lbs), peeled and diced into small cubes
- 1 small shallot (~1 oz), diced
- 3 large cloves of fresh garlic, minced
- 2 tbsp extra virgin olive oil
- ¾ tsp salt
- ⅛ tsp pepper
- 5 cups water (add more if thinner consistency is desired)
- 1 tbsp maple syrup
- ¼ cashew cream
Instructions
1. Prepare the cashew cream if making homemade. Add soaked raw cashews, water and salt to a high-speed blender and blend for 1 minute, pausing after about 45 seconds to scrape down the sides. See my cashew cream post for additional information.
2. Dice the butternut squash into small cubes.
3. Sauté the shallot and garlic. Add olive oil, diced shallot, minced garlic, salt and pepper to a large pot and sauté for 10 minutes over low-to-medium heat until fragrant, translucent and slightly caramelized.
4. Add the diced butternut squash and cover with water.
5. Bring to a boil. Cover with a lid and cook for 10 minutes.
6. Blend the soup in a high-speed blender. Transfer soup to a high-speed blender and add cashew cream and maple syrup. Blend for approximately 1 minute.
7. Serve immediately. Garnish with a drizzle of additional cashew cream or top with roasted butternut squash seeds, pine nuts, pepitas and/or fresh herbs (optional).
Notes
For making ahead or leftovers: Store in an airtight container for 3-4 days. Reheat in the microwave or on the stovetop.
Save the seeds! Roast the seeds to use as a garnish or for a separate snack. To do so, dry the seeds completely and season with 1 teaspoon avocado oil, ¼ teaspoon salt and 1.5 teaspoon maple sugar. Then spread them onto a cast iron skillet and roast at 425˚F for 10 minutes. See the blog post above for more detailed instructions.
- Prep Time: 10
- Cook Time: 20
TAYLER ROSS says
I made this soup with dinner last night and it was incredible! So creamy and full of flavor!
Elaine Gordon says
Thank you so much, Taylor! I'm so happy to hear you enjoyed this one!