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Butternut Squash Soup

This easy recipe for Butternut Squash Soup is one of the BEST if you want simple, healthy and delicious. This vegan and gluten free soup is dairy free yet still creamy and smooth. 

bowl of butternut squash soup garnished with pumpkin seeds

I love simple recipes like this one. With only a couple of steps involved and just four easy to find whole food ingredients, this vegan butternut squash soup is a keeper.

Is Butternut Squash Soup healthy for you? This all depends on your ingredients – some soups are laden down with heavy cream. This version IS healthy. it can also be made relatively quickly which is another bonus.

bowl of butternut squash soup garnished with pumpkin seeds

How do you make butternut squash soup from scratch? I’ll tell you how! 

I love talking food with people and a couple of weeks ago, a friend at work told about her recipe for butternut squash soup. I didn’t need to write it down and that, I loved even more.

Luckily, this is a really quick and easy meal to throw together. It’s great for a light dinner and can be easily packed up for lunch the next day.

It’s also a great detox soup, if you may be thinking of doing a wintertime cleanse or detox. I’m planning on doing one myself soon, so stay tuned if you’re interested in that kind of thing.

Anyway, back to the soup.

BUTTERNUT SQUASH SOUP

bowl of butternut squash soup garnished with pumpkin seeds and a sprinkle of cinnamon

Lisa (who shared this gem with me), gave me simple instructions.

All you need are the following:

  • cooking oil – I used coconut oil
  • sweet onion
  • butternut squash
  • cinnamon stick
a cutting board with a whole butternut squash, an onion and a jar of coconut oil with a cinnamon atick on it.

Chop up the onion and sweat it down.

OK.

I can do that.

I used coconut oil to sauté my onions. Mmmmmm.

While that happens, peel and chop up the butternut squash.

How do you cut butternut squash for soup? 

I find it easiest to slice the top and bottom off then chop the squash in half, separating the bulby bottom from the chunk of a stem. Then peel ‘er up and roughly chop into pieces. I use a vegetable peeler which makes it super easy! Because I will be pureeing the soup, I’m not too bothered how perfect my chop looks.

Can you leave the skin on butternut squash for soup? The short answer is yes, the skin is edible BUT you don’t want to eat it. It tastes terrible. ๐Ÿ˜‰ I recommend peeling for sure.

Toss the peeled squash into the pot with the onions.

Then … dun dun dun … Lisa’s secret ingredient. A single cinnamon stick! Cover everything with vegetable broth or water, bring it to a boil and then simmer until the squash is tender.

a hand holding a cinnamon stick over a pot of simmering squash

Using my trusty immersion blender, I am able to transform these simple four ingredients into a silky, creamy soup.

It’s an easy way of making something creamy without dairy.

bowl of butternut squash soup garnished with pumpkin seeds

Clean and purely healthy.

Enjoy!

bowl of butternut squash soup garnished with pumpkin seeds and a sprinkle of cinnamon

MORE HEALTHY SOUP RECIPES:

Roasted Tomato Basil Soup

Chicken Vegetable Soup with Spinach

Vegan Cauliflower Potato Soup

Spicy Three Bean Chicken Soup

Creamy Coconut Curry Chicken Soup

Chicken Wild Rice Soup

Originally posted on December 14, 2014. Updated October 13, 2020.

Be sure to follow me on social media! I love pinning to Pinterest, sharing on Facebook, and posting pics to Instagram. See you there.  ๐Ÿ™‚

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Butternut Squash Soup

Sharon Rhodes
This easy recipe for Butternut Squash Soup is one of the BEST if you want simple, healthy and low carb. This vegan and gluten free soup is dairy free yet still creamy and smooth. 
5 from 8 votes
Prep Time 10 minutes
Cook Time 35 minutes
0 minutes
Total Time 45 minutes
Course Appetizer, Soup
Cuisine American
Servings 4
Calories 138 kcal

Ingredients
  

Instructions
 

  • Heat coconut oil over medium-low in a large pot. Add in the chopped onion. Stir well and season with sea salt and fresh pepper. Saute until softened, stirring occasionally, about 7-10 minutes.
  • Meanwhile, peel and chop your squash. I use a vegetable peeler which makes it super easy! Chop the squash into chunks that are about the same size.
  • Add the chopped squash to the pot with the cooked onions and cover with the broth. Stir in the cinnamon stick and bring to a quick boil. Lower heat and simmer over medium-low for 25-30 minutes, until the squash is tender.
  • Remove from the heat, take out the cinnamon stick and discard. Using an immersion blender, puree until smooth.
  • Serve warm. Toppings can include pumpkin seeds, sprinkled ground cinnamon, and coconut cream.

Nutrition

Calories: 138kcalCarbohydrates: 28gProtein: 2gFat: 3gSaturated Fat: 2gSodium: 948mgPotassium: 700mgFiber: 4gSugar: 7gVitamin A: 20430IUVitamin C: 41.4mgCalcium: 105mgIron: 1.4mg
Keyword butternut squash soup, healthy vegan butternut squash soup
Tried this recipe?Let us know how it was!

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18 Comments

  1. 5 stars
    I am always searching for lower fat creamy soups and this one fits the bill! My daughter also recently discovered she’s lactose intolerant, so this soup is perfect! Pinning to make later ๐Ÿ™‚

  2. 5 stars
    Wonderful fall comfort food! I actually think that the coconut cream is a particularly nice touch from a flavour perspective, and not just for keeping it vegan! Cheers.

  3. 5 stars
    It’s definitely the season for root vegetables and soups! This soup looks so pretty and sounds so tasty I can’t wait to try it!

    1. This soup consists of: butternut squash, onion, coconut oil, cinnamon and water. That’s it! All wonderful, healthy, whole food ingredients.

  4. Love how simple this is! I’m a sucker for any kind of soup involving orange vegetables. If Lettuce Love has a butternut squash soup tomorrow (and they often do), there is a 90% chance I am ordering it!

    1. The simplicity was my favourite thing about this soup. I don’t mind a little complicated every now and then but mostly, I like simple. ๐Ÿ˜‰ Looking forward to lunch!

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