This roasted butternut squash soup is a creamy, comforting, and nutrient-packed meal that’s perfect year-round.
Naturally vegan and fiber-rich, it combines plant-based protein, heart-healthy fats from coconut milk, and warming spices for a cozy flavor.
Quick to prepare and easy to blend, it’s a wholesome, satisfying option for weeknight dinners, meal prep, or light lunch bowls.
Creamy Butternut Squash Soup
Equipment
- 1 knife
- 1 Cutting board
- 1 Measuring Cups & Spoons Set
- 1 Garlic press
- 1 Rimmed Baking Sheet (lined with parchment paper)
- 1 Large Pot
- 1 Immersion Blender (or high-speed blender)
Ingredients
- 1 large butternut squash peeled, seeded, and cut into chunks
- 2 tablespoons olive oil divided
- ½ teaspoon salt plus extra to taste
- ¼ teaspoon black pepper plus extra to taste
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger
- 1 medium onion chopped
- 2 garlic cloves minced
- 4 cups low-sodium vegetable broth
- ½ cup coconut milk plus extra for serving
- ½ cup roasted pumpkin seeds for garnish
Instructions
- Preheat Oven and Prepare Pan: Begin by setting your oven to 425°F (220°C). While the oven warms, line a rimmed baking sheet with parchment paper to prevent the squash from sticking and to make cleanup easier.A rimmed sheet is ideal as it keeps the squash juices contained during roasting.
- Prepare Butternut Squash: Peel the butternut squash carefully with a vegetable peeler, then cut it in half lengthwise and scoop out the seeds using a spoon. Chop the squash into uniform 1–2-inch chunks to ensure even cooking. The more uniform the pieces, the more consistent the texture of your soup.
- Season the Squash: Place the chopped squash on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with ½ teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon cinnamon, and ½ teaspoon ground ginger. Use your hands or a spatula to toss the squash until every piece is coated evenly with oil and spices. This step infuses the squash with flavor during roasting.
- Roast the Squash: Spread the seasoned squash in a single layer on the baking sheet, ensuring the pieces aren’t overcrowded. Roast in the preheated oven for 40 minutes, flipping the squash halfway through with a spatula to achieve a golden-brown exterior and tender interior. You’ll know it’s done when a knife pierces the squash easily and the edges have a slight caramelization.
- Sauté Aromatics: While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and a pinch of salt and pepper. Cook, stirring occasionally, for 5–7 minutes until the onion softens and turns translucent. This step builds a rich base flavor for your soup.
- Add Garlic: Once the onions are soft, stir in the minced garlic and cook for 1 more minute.Be careful not to burn the garlic, as it can turn bitter. Cooking garlic with the softened onions ensures a fragrant and flavorful foundation for the soup.
- Incorporate Vegetable Broth: Pour in the 4 cups of low-sodium vegetable broth and bring the mixture to a gentle boil. Once boiling, reduce the heat to a simmer. Simmering allows the flavors from the onions and garlic to infuse the broth, creating a deeper, more complex taste in your final soup.
- Blend Roasted Squash into Soup: Carefully transfer the roasted butternut squash from the baking sheet into the pot with the simmering broth. Remove the pot from heat and use an immersion blender to puree the mixture until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup in batches to a high-speed blender, then return it to the pot.
- Add Coconut Milk: Stir in ½ cup of coconut milk to the blended soup. This adds a subtle creaminess and rich flavor, balancing the natural sweetness of the roasted squash and warming spices.Taste and adjust seasoning with additional salt or pepper if desired.
- Serve and Garnish: Ladle the soup into bowls and garnish each serving with a drizzle of coconut milk and a sprinkle of roasted pumpkin seeds. The coconut milk adds a luscious swirl, while the pumpkin seeds contribute a satisfying crunch and additional nutrients.
- Optional Make-Ahead and Storage Tips: If preparing ahead, the roasted squash can be made 3 days in advance or even frozen for up to 3 months. When ready, combine with broth and follow the blending steps as usual. Leftover soup can be stored in an airtight container in the refrigerator for 3–4 days or frozen for up to 3 months. Reheat gently on the stovetop, stirring occasionally.
Notes
- Roast squash evenly: Cut pieces to uniform size for consistent cooking.
- Spice adjustments: Cinnamon and ginger can be adjusted to taste or substituted with nutmeg or allspice.
- Coconut milk options: Use canned, carton, or other plant-based milk depending on creaminess preference.
- Broth flexibility: Vegetable broth can be replaced with chicken or mushroom broth for added depth.
- Garnish ideas: Pumpkin seeds can be toasted, or swap with sunflower seeds or a sprinkle of fresh herbs.
- Make-ahead friendly: Roasted squash can be prepared in advance and frozen for convenience.
- Blending tip: Use an immersion blender for smooth results, or a high-speed blender in batches.
- Soup thickness: Adjust thickness by adding more broth for a lighter soup or less for a richer texture.
Chef’s Secrets for Flavor Depth
To elevate this soup, focus on layering flavors. Roasting the squash brings out its natural sweetness and develops a subtle caramelized flavor that cannot be achieved with steaming or boiling.
Gently sautéing the onions and garlic before adding the broth builds a rich aromatic base.
When blending, do it gradually, tasting as you go, and don’t hesitate to add a splash more coconut milk for a velvety, creamy finish.
A pinch of extra spices like cinnamon or nutmeg at the end can awaken the warmth and fragrance of the soup, creating a comforting experience with every spoonful.
Serving Suggestions for Best Enjoyment
This soup shines on its own, but pairing it with complementary textures and flavors enhances the meal.
Serve it with crusty whole-grain bread or a garlic-infused flatbread for dipping.
A light side salad with arugula, pomegranate seeds, and a lemon vinaigrette adds brightness.
For added protein, sprinkle roasted chickpeas or drizzle a little tahini on top.
Garnishing with pumpkin seeds not only adds crunch but also boosts nutrients, making each bowl satisfying and balanced.
Storage Tips for Longevity
Store leftovers in an airtight container in the refrigerator for 3–4 days.
If freezing, portion the soup into individual containers for easy grab-and-go meals; it can last up to 3 months.
When reheating, warm slowly on the stovetop over low heat, stirring occasionally to maintain creaminess.
Avoid microwaving on high, which may alter texture and flavor.
If the soup thickens after storage, simply stir in a bit of vegetable broth or water to restore the desired consistency.
Frequently Asked Questions
1. Can I use frozen butternut squash?
Yes, frozen squash works well. Thaw and pat dry before roasting to prevent excess moisture. Roast as usual to achieve the best caramelized flavor.
2. Can I make this soup spicier?
Absolutely! Add a pinch of cayenne pepper or a small piece of fresh chili while roasting or blending. Start with a small amount and adjust to taste.
3. Is there a low-fat alternative to coconut milk?
You can use unsweetened almond, oat, or soy milk. Keep in mind that these options will be less creamy, so adjust seasoning to compensate.
4. Can I prepare this soup ahead of time?
Yes, the roasted squash can be made 3 days in advance or frozen for months. When ready, combine with broth, heat, and blend for a fresh soup anytime.
5. How do I get a smooth, lump-free texture?
Use an immersion blender directly in the pot for smooth results. For extra velvety texture, strain through a fine-mesh sieve after blending, or blend in a high-speed blender in small batches.
