The Best Stovetop Butternut Squash Soup (vegan)

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.

Prep Time10

Cook Time35

Total Time45

Course: Appetizer, dinner, fall food, Side Dish, Soup

Cuisine: American

Keyword: butternut squash, butternut squash recipe, butternut squash soup, dairy free soup, easy appetizer, fall appetizer ideas, fall soup, vegan fall soup recipes, vegan side dish, vegan soup, vegan soup ideas

Servings: cups

Calories: 170kcal

Author: Michelle Kadera at The Happy and Wholesome Mommy

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

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.

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.

Nutrition