Vegan Butternut Soup

Ingredients

• 1 largeonion
• 2carrots
• 5–6 clovesgarlic
• 1 (1.59 kg / 3.5 lb)butternut squash
• 950 ml (4 cups)low-sodium vegetable broth
• 475 ml (2 cups)water
• 15 ml (1 tbsp)maple syrup
• 2.5 ml (½ tsp), plus extra to tastesalt
• 2.5 ml (½ tsp)Italian seasoning
• 2.5 ml (½ tsp)rubbed sage
• 30 ml (2 tbsp)apple cider vinegar

Instructions

1. 1

   Heat the oven

   Preheat the oven to 200°C (400°F).

2. 2

   Prepare vegetables

   Peel and quarter the onion, peel the garlic, and clean the carrots before cutting them into 3–4 pieces. Arrange all these vegetables on a baking sheet lined with parchment paper.

3. 3

   Roast the squash

   Carefully cut the squash lengthways into two equal halves and remove the seeds and pulp. Place it cut-side up beside the other vegetables, sprinkle with a little salt and roast for 1 hour.

4. 4

   Cool the squash

   Leave the squash to cool until it is safe to handle.

5. 5

   Transfer vegetables

   Scoop the cooked squash flesh into a large soup pan or Dutch oven, discarding the skin, then add the other roasted vegetables.

6. 6

   Add broth and herbs

   Pour in the vegetable broth and water, then add the maple syrup, salt, Italian seasoning and sage. Bring the mixture to the boil.

7. 7

   Simmer the soup

   Lower the heat to maintain a steady simmer and cook for 30–45 minutes.

8. 8

   Blend until smooth

   Blend the soup until smooth.

9. 9

   Season with vinegar

   Stir in the apple cider vinegar and add salt to taste.

10. 10

    Garnish and serve

    Serve with a garnish of your choice, such as roasted pumpkin seeds, cashew cream, parsley or chives.

What is vegan butternut soup?

Butternut squash soup is a familiar autumn dish in American home cooking, often made with roasted or simmered squash blended into a creamy-textured soup. This version keeps it vegan, using vegetable broth and water rather than dairy.

Roasting the squash, onion, carrots and garlic first gives the soup a deeper, sweeter flavour. Maple syrup rounds out the squash, while apple cider vinegar adds a bright finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 110 calories, 3g protein, 26g carbs, 1g fat.

Most of the carbohydrates come from the squash, carrots and maple syrup; the vegetables also contribute fibre, while the broth supplies much of the sodium. This recipe contains little fat and only a modest amount of protein, so serve it with a protein-rich side such as beans or a lentil sandwich to make the plate more balanced.

Why roast the vegetables?

Squash: roasting the halves cut-side up cooks the flesh until it is soft enough to scoop and blend. The oven also concentrates its natural sweetness.

Aromatics: roasting the onion, carrots and garlic alongside the squash softens them and builds flavour without needing to sauté them separately.

Getting the squash ready

Cutting the squash lengthways and removing the seeds and pulp prepares it for roasting and makes the cooked flesh easy to scoop out. Use a stable board and take care with the firm skin.

Let the squash cool until it is safe to handle before scooping. Discard the skin, as the recipe uses only the flesh.

Simmering and blending

Bring the broth, water and seasonings to the boil, then reduce the heat so the soup simmers steadily for 30–45 minutes. Keep it at a gentle simmer rather than a vigorous boil.

Blend only after simmering, and continue until the soup is smooth. If using a jug blender, blend in batches and follow its instructions for hot liquids.

Balancing the flavour

Maple syrup: the small amount complements the roasted squash without making the soup taste like dessert. Taste after blending before deciding whether it needs more salt.

Vinegar: apple cider vinegar goes in at the end, bringing a tangy contrast to the soup’s sweetness. Add it before the final seasoning check.

Serving ideas

Roasted pumpkin seeds add crunch, while cashew cream makes a rich, dairy-free topping. Parsley or chives bring a fresh, savoury note.

Serve the soup with crusty bread or a simple sandwich for a more substantial meal. Add garnishes just before serving so crunchy toppings keep their texture.

Recipe notes & tips

• Line the baking sheet with parchment to make cleanup easier.
• Cut the carrots into similar-sized pieces so they roast evenly.
• Roast the squash until its flesh is tender enough to scoop easily.
• Let the cooked squash cool before handling it.
• Add the vinegar after blending, then taste before adding more salt.
• Blend hot soup in batches if your blender is not designed for hot liquids.

Variations

• Add chilli: Blend in a pinch of chilli flakes for gentle heat.
• Use fresh herbs: Finish with chopped parsley or chives for a fresh note.
• Add coconut milk: Stir in a splash after blending for a creamier texture.
• Top with seeds: Scatter roasted pumpkin seeds over each bowl for crunch.
• Make it smoky: Add a little smoked paprika with the dried herbs.

Common mistakes to avoid

• Cutting on an unstable board: Set the squash on a secure surface and use a sharp, sturdy knife.
• Handling the squash too soon: Let it cool until it is safe to hold before scooping.
• Boiling too vigorously: Reduce the heat after boiling and maintain a steady simmer.
• Adding vinegar too early: Stir it in after blending so you can adjust the final flavour.
• Blending a full jug of hot soup: Work in batches and follow the blender’s hot-liquid guidance.

How to store

Cool the soup promptly and refrigerate it in a covered container for up to 3–4 days. Reheat gently in a saucepan, stirring occasionally, until piping hot; add a splash of water if it has thickened.

Frequently asked questions