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Spicy Vegan Butternut Squash Soup

This Vegan Butternut Squash Soup is packed with flavor and sure to become a family favorite! A comforting and healthy butternut squash soup that can be made in under 30 minutes. Fast and convenient, this soup recipe uses frozen butternut squash to make it a fast weeknight meal. 

a bowl of vegan butternut squash soup with herbs and bread

First things first. This is not one of those sweet butternut squash soups. You won’t find cinnamon or god forbid, maple syrup in this soup.

No! Stop it with the sweet soups. That is just wrong.

Instead, this is a rich dairy-free butternut squash soup that has smoky, incredible flavors that make you want to light a fire in the woodstove, put on some wool socks, and binge-watch three seasons of Law and Order.

Just me?

When it comes to this soup, I’m not messing around. I like soups to taste like they cooked all day, but actually they’re ready in under 25 minutes. If you like fast soups (of course you do), you’ll flip over homemade Ramen Noodle Bowls and Whole30 Tomato Soup.

To make this soup a weeknight possibility, I used organic frozen and cubed butternut squash. No, that’s not lazy, it’s efficient.

And when I’m elbows deep in my easy healthy meal prep, knowing I don’t have to cut up a notoriously PITA squash makes me thrilled.

This soup is GOOD. Don’t just take my word for it! Here is what Kelly, a long-time reader turned recipe tester had to say when she tried this soup out for me:

It’s also a great one-pot meal that’s easy to prep in advance, and also easy for cleaning as you go while cooking. I can see this becoming a staple in my kitchen this fall, especially because I need to eat more leafy greens. 

What Ingredients Are in Vegan Butternut Squash Soup?

  • Butternut squash (fresh or frozen)
  • Aromatics – onion, garlic
  • Vegetable broth
  • Kale
  • Cannelli beans
  • Olive oil
  • The flavor squad – sage, cayenne pepper (optional), and smoked paprika

If you have the time and want to take this soup to the next level, roast the squash for 20 minutes at 350 degrees. And keep a pan in the oven longer to make Crispy Butternut Squash for a future side dish.

frozen butternut squash, an onion, beans, and other ingredients for making soup

If you have leftover squash, try out these delicious Butternut Squash Fries and Eggs in a Squash Hole.

Healthy Butternut Squash Soup Equipment

I used my trusty dutch oven for making this soup. It heats evenly, cleans up like a dream, and has enough room where the recipe could easily be doubled.

To blend the soup, I used an immersion blender to create a creamy and consistent texture. And to stir everything and get every last drop out of the pot, I turned to my favorite silicone stir thingy. <—not its official name. 🙂

What Goes Well With Butternut Squash Soup?

Um, everything! I love it with a great side salad, or roasted vegetables (check out how to roast frozen vegetables).

And some delicious carbs on the sides would be lovely. A batch of Easy No-Knead Bread, Cheesy Garlic Bread, or Squishy Soft Homemade Pretzel Rolls would pair beautifully.

How to Make Vegan Butternut Squash Soup

*You’ll find a detailed and printable version of this recipe at the bottom of the post.

In a heavy-bottomed pot, combine olive oil, diced onions, butternut squash, and minced garlic over medium heat. Saute for a few minutes until the squash has softened.

Add the broth and cook until the ingredients are tender (about 5 minutes). Blend everything using an immersion blender.

Pro tip: if you don’t have an immersion blender, transfer the soup in batches to a regular blender and remove the center part of the lid to allow steam to escape. Blend on low and transfer back to the soup pot.

Add the kale, sage, and beans.

3 photos showing the process of making butternut squash soup

Season to taste with the cayenne, smoked paprika, salt, and pepper. Cover and simmer for 5 minutes before serving. 

Can Butternut Squash Soup Be Frozen?

Yes! Freezing batches of soup is one of our family’s freezer essentials for fast make ahead meals. 

I prefer to use wide-mouth canning jars for freezing soup. It is not recommended to use regular-mouth jars as they are more prone to crackage. <—yes spellcheck, that is a word!

To freeze soup in canning jars, leave 1-inch of headspace (the space between the top of the food and the top of the jar). This allows the soup room to expand during the freezing process.

For more freezing storage options, check out this post on Zero Waste Food Storage.

Pro Tips/Recipe Notes

  • Use 1 tsp dried sage in place of the fresh.
  • Leave out the cayenne pepper for those with gentler tummies, and season each bowl to taste.
  • Store in the fridge for up to four days, or in the freezer for 3-6 months.
  • Double the beans for even more protein and texture.
  • This healthy butternut squash soup could easily be made paleo or Whole30 by leaving the beans out.

vegan butternut squash soup in a white bowl with fresh sage

More Easy Soup Recipes

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a bowl of vegan butternut squash soup with herbs and bread
Print
5 from 1 vote
Vegan Butternut Squash Soup
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

This Vegan Butternut Squash Soup is packed with flavor and sure to become a family favorite! Whip up a batch today for the coziest easy vegan soup recipe.

Course: Soup
Cuisine: American
Keyword: Dairy-Free Butternut Squash Soup, Easy Butternut Squash soup, Vegan Butternut Squash Soup
Servings: 8
Calories: 141 kcal
Ingredients
  • 1/4 cup olive oil
  • 1 cup onion (diced)
  • 6 cloves garlic (minced)
  • 2 lbs butternut squash (~8 cups once peeled and cubed)
  • 4 cups vegetable broth
  • 3 cups kale (chopped or cut into ribbons)
  • 1 tbsp sage (fresh) (or 1 tsp dried)
  • 1 14 oz can cannellini beans (drained, rinsed)
  • 1/8 tsp cayenne pepper (optional)
  • 1/4 tsp smoked paprika
  • salt and pepper to taste
Instructions
  1. In a heavy-bottomed pot, combine olive oil, diced onions, butternut squash, and minced garlic over medium heat. Saute for a few minutes until the squash has softened.

  2. Add the broth and cook until the ingredients are tender (about 5 minutes). Blend everything using an immersion blender.

  3. Add the kale, sage, and beans. Season to taste with the cayenne, smoked paprika, salt, and pepper.

  4. Cover and simmer for 5 minutes before serving. 

Recipe Notes

If you don't have an immersion blender, transfer the soup in batches to a blender and remove the center part of the lid to allow steam to escape. Blend on low and transfer back to the soup pot.

 

Use 1 tsp dried sage in place of the fresh.

 

Store in the fridge for up to four days, or in the freezer for 3-6 months.

Nutrition Facts
Vegan Butternut Squash Soup
Amount Per Serving (1 cup)
Calories 141 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 486mg21%
Potassium 561mg16%
Carbohydrates 20g7%
Fiber 3g13%
Sugar 4g4%
Protein 3g6%
Vitamin A 14857IU297%
Vitamin C 56mg68%
Calcium 101mg10%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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10 comments on “Spicy Vegan Butternut Squash Soup”

  1. Dumb question of the day.
    My daughter wants to try this.  Conveniently, she announced the other day that she wants to try butternut squash soup (I am not a soup lover), and then I tripped over a post mentioning this very recipe!
    I have “small white beans” in my cupboard.  Yup.  That is what the package calls them. Even on the ingredient list.  
    Are the beans in this recipe pretty interchangeable?  I would prefer to use what we already have.  (ESPECIALLY something that I bought for my daughter that she never touched…..)
    Thanks a bunch.  I’ll report back when/if she gets around to making it.

  2. 1. There is only one carb to pair this soup with and that is crack bread. Anything else is unacceptable.
    2. This soup is AMAZING! I am so with you on the sweet soups (apples in soup? don’t be gross!) and I love that this has beans it in to bump up the protein. Will be going on my heavy rotation list for sure!

  3. Every butternut squash soup I’ve ever tried has made me gag from the sweetness but I believe I’ll actually try this one! (I’m a weirdo that doesn’t like anything sweet and only eat a dessert type thing a few times a year to be polite.) I’ll add my trusty nutritional yeast and Bragg’s if it’s still on the sweet side.

  4. This looks so good and I can’t wait to try it. I am a big fan of using frozen butternut squash. For some reason, squash are always ridiculously expensive in my area; 5 or more dollars for a single squash that I have to peel and cube or 1.89 for a bag of frozen, all ready peeled and cubed…no brainer for me. One of the grocery chains here sells frozen mixed greens (A blend of kale, collard greens and spinach) so as soon as I pick some up I will try this recipe.
    My current favourite way to prepare butterbut squash is this recipe https://sweetpeasandsaffron.com/slow-cooker-butternut-squash-lentil-curry/
    Have a great day!

    • Total no brainer Patricia!! My friend Katie lives in Sweden and squash is super expensive and rare there. Oddly enough many squash are sold at the florist as ornamentals. Huh!

      Thanks for the link!