Butternut Squash Soup Vegan
Indulge in the cozy comfort of this creamy and delicious Vegan Butternut Squash Soup, a plant-based delight that's perfect for chilly days. This velvety soup combines roasted butternut squash, sautéed onions, and sweet carrots, all simmered in aromatic vegetable broth spiced with warm cinnamon and nutmeg. A splash of rich coconut milk enhances the luxurious texture, while optional garnishes of toasted pumpkin seeds and fresh parsley add a delightful crunch and pop of color. Quick to prepare, this recipe takes just 50 minutes from start to finish and makes enough to serve four. Whether you're looking for a wholesome weeknight dinner or an elegant starter for a dinner party, this dairy-free and gluten-free soup hits all the right notes.
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Recipe Information
Ingredients
- 1 medium (about 2.5 lbs) butternut squash
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 medium garlic cloves
- 1 medium carrot
- 4 cups vegetable broth
- 1 cup coconut milk
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground nutmeg
- 1 teaspoon salt
- 0.25 teaspoons black pepper
- 2 tablespoons pumpkin seeds (optional, for garnish)
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Peel the butternut squash, remove the seeds, and cut it into 1-inch cubes. Set aside.
Peel and dice the onion, garlic, and carrot.
Heat the olive oil in a large pot over medium heat. Add the onion and carrot, and sauté for 5 minutes until softened.
Add the garlic and cook for another 1-2 minutes until fragrant.
Add the cubed butternut squash, vegetable broth, cinnamon, nutmeg, salt, and black pepper to the pot. Stir well.
Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 20 minutes, or until the butternut squash and carrots are tender.
Remove the pot from heat. Use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup in batches into a countertop blender and blend until smooth, then return to the pot.
Stir in the coconut milk and adjust the seasoning with additional salt and pepper if needed.
Reheat gently over low heat, if necessary, but avoid boiling.
Serve hot, garnished with pumpkin seeds and chopped parsley if desired.
Nutrition Facts
Calories |
332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 15% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1079 mg | 47% | |
| Total Carbohydrate | 56.1 g | 20% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 15.3 g | ||
| Protein | 8.3 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 179 mg | 14% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1437 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
