Creamy Vegan Butternut Squash Soup
Butternut squash is roasted or simmered until tender, then blended with aromatic spices into a smooth, creamy soup that relies on coconut milk or blended cashews rather than dairy. The natural sweetness of the squash is balanced by savory notes from onion and garlic. From start to finish, it takes roughly 45 minutes.
Ingredients
- 1 medium butternut squash peeled, seeded, and cubed
- 2 tablespoons olive oil extra virgin preferred
- 1 large onion diced
- 3 cloves garlic minced
- 4 cups vegetable broth preferably homemade or low-sodium
- 1 cup coconut milk full-fat for creaminess
- 1 teaspoon ground nutmeg freshly grated if possible
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper freshly cracked
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté until translucent, about 5-7 minutes, stirring occasionally to avoid burning.
- Add the minced garlic to the pot and cook for an additional 2 minutes, or until the garlic becomes fragrant.
- Add the cubed butternut squash to the pot and stir to combine with the onions and garlic. Cook for about 5 minutes, allowing the squash to develop slight caramelization.
- Pour in the vegetable broth, bring the mixture to a gentle boil, then reduce heat to a simmer. Cover and let it cook for 30 minutes or until the squash is fork-tender.
- Once tender, use an immersion blender to blend the soup directly in the pot until smooth. Alternatively, transfer the soup in batches to a blender, blending until smooth and returning it to the pot.
- Stir in the coconut milk, ground nutmeg, salt, and black pepper, and heat the soup on low for an additional 5 minutes until warmed through. Adjust seasoning to taste.
Notes
For extra depth, roast the squash with olive oil, salt, and pepper at 400°F (200°C) for 25 minutes before adding to the soup. To add a spicy kick, include a pinch of cayenne pepper.
Nutrition
Calories: 291kcalCarbohydrates: 31gProtein: 4gFat: 19gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 1538mgPotassium: 853mgFiber: 5gSugar: 8gVitamin A: 20435IUVitamin C: 43mgCalcium: 115mgIron: 3mg
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