Dairy-Free Butternut Squash Soup
Creamy, comforting, and completely dairy-free, this Butternut Squash Soup is a wholesome twist on a classic recipe that's perfect for cozy evenings. Made with nutrient-packed butternut squash, aromatic garlic and onions, and a touch of coconut milk for velvety richness, this soup is both indulgent and light. Fresh thyme and a hint of nutmeg lend warmth and depth, while the optional parsley garnish provides a pop of fresh flavor. Ready in just one hour and brimming with bold, plant-based ingredients, this soup is ideal for anyone seeking a healthy, gluten-free, and dairy-free meal option. Whether served as a starter or paired with crusty bread for a hearty main, this recipe ensures every bowl is a delicious treat.
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 2 tablespoons olive oil
- 1 large onion
- 3 garlic cloves
- 1 medium carrot
- 1 medium celery stalk
- 4 cups vegetable broth
- 1 cup coconut milk
- 0.5 teaspoon ground nutmeg
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon fresh thyme
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Peel the butternut squash, remove the seeds, and cut it into 1-inch cubes.
Chop the onion finely. Mince the garlic cloves. Peel and slice the carrot. Chop the celery stalk.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic, sliced carrot, and chopped celery. Sauté for another 3 minutes until the veggies start to soften.
Add the cubed butternut squash to the pot and stir well.
Pour in the vegetable broth to cover the ingredients. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the squash is tender.
Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, you can carefully transfer the soup in batches to a blender and puree until smooth.
Return the pureed soup to the pot (if using a blender) and stir in the coconut milk.
Add the ground nutmeg, salt, black pepper, and fresh thyme, mixing well.
Simmer the soup for an additional 5 minutes to let the flavors combine.
Taste and adjust seasoning as necessary.
Serve hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
1196 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.5 g | 49% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4749 mg | 206% | |
| Total Carbohydrate | 205.1 g | 75% | |
| Dietary Fiber | 46.4 g | 166% | |
| Total Sugars | 60.8 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 623 mg | 48% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 5118 mg | 109% | |
*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.
