The Best Stovetop Vegan Butternut Squash Soup
There’s nothing more comforting than a bowl of this stovetop vegan butternut squash soup. It’s creamy, easy to make, and a crowd-pleaser. This will become your favorite soup recipe all season long.
It’s starting to cool off here in California, so it’s officially soup season. From vegan chili, to hearty bean-based soups, to this easy butternut squash soup recipe, please give it to me all.
I know your family will enjoy this vegan soup just as much as mine does. It’s a healthy comfort food that even your kids will devour.
Spotlight on This Stovetop Vegan Butternut Squash Soup
Easy: You can throw this soup together in one pot and with minimal chopping. It’s the perfect weeknight dinner. Pair it with sourdough toast or a grilled cheese sandwich and you are all set.
Delicious: I find that pureed soups are family favorites in my house. There are no “chunks” of onion and such which makes it ideal for kids.
Healthy: You will only find fresh, dairy-free, and wholesome ingredients in this soup. Now that’s what I call healthy and fresh fall food.
Seasonal: If you are looking for the perfect fall side dish to complement a main dish or to bring to a fall soup potluck, look no further. This is the vegan butternut squash soup recipe of the season!
Customizable: I love adding toppings to soup and you should, too. I like to place small bowls of pumpkin seeds, green onion, red pepper flakes, and such next to the pot of soup to make it customizable.
Frequently Asked Questions
Can I freeze this soup? Sure! It will last up to three months in the freezer. See the details below in the notes section of the recipe card.
Can I make it more or less spicy? Yes! Add in additional red pepper flakes for more heat. Alternatively, remove the pepper if you prefer no spice.
Can I use a different variety of squash? I would only use butternut squash for this recipe. If you are looking for a pumpkin soup, try this vegan soup recipe!
What to Pair With Butternut Squash Soup
You can serve this soup as an appetizer or pair it with a few other side dishes for a complete meal. Here are some of my favorite side dishes for the fall season.
Stovetop Lemon Garlic Green Beans
Thanksgiving Salad with Creamy Lemon Dressing
Sweet and Spicy Balsamic Glazed Brussels Sprouts
Healthy Garlicky Smashed Potatoes
Brussels and Apple Salad with Creamy Vegan Dressing
The Ingredients
As promised, you will only find simple ingredients listed below.
Avocado oil: You’ll use this oil to saute the vegetables over the stove. Avocado oil is great for high-heat cooking.
Onion: Grab a medium-large yellow onion or red onion for this soup.
Carrots: I love the combination of sweet butternut squash with carrots. The flavors work well together for this delicious soup.
Garlic: Is there such a thing as soup without garlic? I don’t believe so, LOL. Make sure to use fresh garlic instead of garlic powder.
Seasonings: Red pepper flakes, Italian seasoning, and cinnamon do the trick here. They add the perfect spice to the soup.
Butternut squash cubes: Make your life easier and grab two containers of peeled and cubed butternut squash.
Maple syrup: While this soup is already naturally sweet, maple syrup has the best flavor and finishes off the soup without making it overly sweet.
Sea salt and black pepper: Add as much as you’d like of salt and pepper.
Vegetable stock: The liquid base of the soup is veggie broth. You can definitely use chicken broth if you aren’t cooking vegan.
Optional toppings
The best way to enjoy this healthy soup recipe is to top it off with delicious ingredients. Here are some ideas below.
Sliced green onion
Pumpkin seeds
Cream or heavy cream if not vegan
Homemade croutons
Crusty bread to dip into the soup
The Instructions
Step one: Place avocado oil in a large pot or Dutch oven and heat the oil over medium heat. Add the onion, carrot, garlic, seasonings, salt, and pepper and cook on low-medium heat for about 10 minutes. The vegetables should be soft and translucent. *Stir every 30 seconds or so.
Step two: Add the squash and the stock to the pot and bring to a boil. Reduce the heat and simmer for 35 minutes. Stir the soup every 10 minutes.
Step three: Once the squash is completely cooked and soft, remove the pot from the heat, add maple syrup, and stir it.
Step four: Use an immersion blender to carefully blend the soup until it has a creamy texture Alternatively, carefully transfer the soup to a high-speed blender and blend until creamy. **I recommend only blending half at a time so you do not burn yourself.
Step five: Transfer back to the hot pot and keep the heat on low until ready to serve.
Storage
Once the soup comes to room temperature, transfer it to an airtight container and in the fridge for up to four days.
Freezer option: Once the soup is completely cooled, transfer it to a glass or silicone container or a freezer bag. If using a freezer bag, make sure the air is removed. Place into the freezer for up to 3 months. Note: If using a ziplock, lay the bag flat on a baking tray and in the freezer until solid.
Reheat
Simply add the soup to a small saucepan over medium heat, stirring often until heated through. Or, place it in a microwave-safe container, add a napkin over the top, and heat for 1 minute, stir, and repeat until the desired temperature.
If frozen, transfer the soup to the fridge overnight to thaw and then reheat the same as mentioned above.
Tips + Modifications
For more heat, add additional red pepper flakes. For less heat, remove them all together.
Warning: Be very careful when heating and blending hot soup. It can splatter easily and cause burns.
Other Vegan Soups to Try
Vegan 3-Bean Pumpkin Chili (in the crock pot)
The Best Stovetop Butternut Squash Soup (vegan)
Equipment
- 1 large pot/Dutch oven
- 1 immersion blender or high-speed blender
Ingredients
- 2 tablespoons avocado oil
- 1 medium-large yellow or red onion, diced
- 2 large carrots, peeled and sliced
- 3 garlic cloves, minced
- ½ teaspoon Italian seasoning
- ½ teaspoon cinnamon
- ¼ teaspoon crushed red pepper flakes *½ if you like a little more spice
- 40 ounces cubed butternut squash *or 2 whole butternut squash, peeled and cubed
- 2 tablespoons pure maple syrup
- 3½ cups vegetable stock
- Salt and pepper to taste
Optional toppings and mix-ins
- sliced green onion, pumpkin seeds, vegan heavy cream, croutons, or crusty bread
Instructions
- Place avocado oil in a large pot or Dutch oven and heat the oil over medium heat. Add the onion, carrot, garlic, seasonings, salt, and pepper and cook on low-medium heat for about 10 minutes. The vegetables should be soft and translucent. *Stir every 30 seconds or so.
- Add the squash and the stock to the pot and bring to a boil. Reduce the heat and simmer for 35 minutes. Stir the soup every 10 minutes.
- Once the squash is completely cooked and soft, remove the pot from the heat, add maple syrup, and stir it.
- Use an immersion blender to carefully blend the soup until it has a creamy texture Alternatively, carefully transfer the soup to a high-speed blender and blend until creamy. **I recommend only blending half at a time so you do not burn yourself.
- Transfer back to the hot pot and keep the heat on low until ready to serve.
Notes
Nutrition
Enjoy!
XOXO
Michelle