Roasted Butternut Squash Soup (Vegan!)

Ingredients

• 1 largebutternut squash*
• 1 mediumyellow onion
• 3 clovesgarlic
• 480 ml (2 cups)vegetable broth
• 383 g (13.5 oz)light unsweetened coconut milk
• 1/8 tspground nutmeg
• 1/2 tspsalt
• to tasteMaple-Vanilla Candied Nuts
• to tastemaple syrup, pumpkin seeds, diced green apple, cinnamon, fresh coriander, or other toppings

Instructions

1. 1

   Heat the oven

   Preheat the oven to 200°C (400°F). Carefully halve the squash lengthways and remove the seeds. Line a baking tray with baking paper and place the squash halves cut-side down.

2. 2

   Roast the squash

   Roast for about 50–60 minutes, until the squash is fork-tender and very soft. Set it aside to cool.

3. 3

   Prepare the base

   Meanwhile, add the vegetable broth, coconut milk, nutmeg and salt to a blender, then set it aside. Dice the onion and finely chop the garlic.

4. 4

   Cook the aromatics

   In a small pan over medium-high heat, sauté the onion for 7–8 minutes. For an oil-free sauté, use 3 tbsp vegetable broth or water, adding more as needed. Add the garlic and sauté for another 1–2 minutes, then transfer the onion and garlic to the blender.

5. 5

   Blend and simmer

   Once the squash is cool enough to handle, scoop out the flesh and add it to the blender. Blend until smooth, leaving the lid slightly ajar to let steam escape if needed. Carefully pour the soup into a stockpot or large saucepan and simmer gently over medium heat for about 10–15 minutes. Serve plain or with toppings.

What is roasted butternut squash soup?

This is a smooth soup made by roasting squash until soft, then blending it with broth, coconut milk and seasonings. Butternut squash soups are a familiar autumn-style dish, and this version keeps the ingredient list short while using roasting to bring out the squash’s sweetness.

Coconut milk gives the blended soup a creamy texture without dairy, while onion, garlic and nutmeg provide a savoury, gently spiced base.

Nutrition and macros by portion

The nutrition label shows one serving as written: 203 calories, 3g protein, 38g carbs, 5g fat.

Most of the carbohydrates come from the butternut squash, while coconut milk contributes much of the fat and the broth adds relatively little protein. Serve with a protein-rich side such as beans or lentils to make the meal more filling.

Why roast the squash?

Roasting: halving the squash and cooking it cut-side down makes the flesh tender enough to scoop and blend. The recipe relies on the squash becoming very soft, so test it with a fork before taking it from the oven.

Cooling: let the squash rest until it is comfortable to handle. This makes scooping easier and avoids adding piping-hot ingredients to the blender.

Build the flavour base

Onion: give the diced onion the full 7–8 minutes to soften in the pan. If using the oil-free method, add broth or water as needed to stop it sticking.

Garlic: add it after the onion has softened and cook for only 1–2 minutes. This brief cooking helps flavour the soup without letting the garlic catch.

Blend until smooth

Order: the broth, coconut milk and seasonings go into the blender first, followed by the cooked onion and garlic and the squash flesh. Blend until no chunks remain.

Steam: hot ingredients can release steam inside a blender, so leave the lid slightly open if needed and take care when blending. Transfer the purée carefully to a saucepan.

Check the texture and seasoning

Texture: the finished soup should be silky and spoonable, with no firm pieces of squash. A gentle simmer for 10–15 minutes gives the flavours time to come together.

Seasoning: taste the soup before serving, as the saltiness of vegetable broth can vary. The recipe includes salt, so adjust only if needed.

Choose your toppings

Crunch: Maple-Vanilla Candied Nuts or pumpkin seeds add contrast to the smooth soup. Add them just before serving so they keep their texture.

Freshness: diced green apple offers a crisp, tart note, while a little coriander or cinnamon changes the finish. A small swirl of maple syrup makes the bowl sweeter.

What to serve alongside

Serve the soup on its own as a light meal or pair it with bread for a more substantial bowl. A simple salad or cooked greens can add a fresh contrast.

If serving it as a starter, keep the toppings modest and offer bread or a more filling side with the main course.

Recipe notes & tips

• Choose a squash that feels firm and heavy for its size.
• Line the tray with baking paper to make cleanup easier.
• Start checking the squash at 50 minutes; roasting time depends on its size.
• Add broth or water gradually during the onion sauté if the pan looks dry.
• Keep the blender lid slightly open to release steam, and handle it carefully.
• Add crunchy toppings just before eating.

Variations

• More spice: add a little extra nutmeg or cinnamon to the blender.
• Fresh finish: top each bowl with diced green apple and coriander.
• Seed crunch: scatter pumpkin seeds over the soup just before serving.
• Sweeter topping: add a small swirl of maple syrup at the table.
• Oil-free sauté: cook the onion and garlic with vegetable broth or water as described.

Common mistakes to avoid

• Undercooked squash: roast until a fork passes through the flesh easily before blending.
• Rushing the onion: give it 7–8 minutes to soften before adding the garlic.
• Burning the garlic: cook it for only another 1–2 minutes after adding it to the pan.
• Filling the blender with steam: leave the lid slightly open if needed and blend carefully.
• Adding toppings too early: wait until serving so nuts and seeds stay crisp.

How to store

Cool the soup and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; add a splash of broth or water if it has thickened. Store crunchy toppings separately and add them when serving.

Frequently asked questions