Creamy Vegan Butternut Squash Soup

butternut squash soup with sage garnish

When the weather outside is frightful; sit down and have yourself a bowl of hearty butternut squash soup. From now throughout winter, butternut squash will be at its peak. Take full advantage! This is a soup you’ll never grow tired of. So make plenty!

This attractive hourglass-like gourd definitely lives up to its name; it’s smooth like butter with a light nutty taste. In truth, butternut squash is so smooth that it makes the ideal ingredient for a thick and creamy soup. Whether you’re on a raw food or vegan diet, this soup is splendorous especially on cold winter or wet autumn days.


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butternut squash soup in yellow bowl

Health Benefits

Butternut squash not only tastes great but it has a wide array of health benefits as follows:

  • Low Fat
  • Has a great deal of Fiber
  • High in potassium, important for bone health
  • Very rich in carotenoids; protect against heart disease
  • Rich in antioxidants; helps prevent a variety of chronic diseases
  • Plenty of folate (vitamin B9); boost heart health and brain function
  • Rich in vitamin C; 1-cup serving is close to half the recommended daily dose
  • High in phytonutrients; help prevent disease and keep your body working properly
  • Extremely high levels of beta-carotene; help prevent macular degeneration, breast cancer
  • Rich in vitamin B6, essential for proper functioning of both the nervous & immune systems

For people on a raw diet, this recipe can be adapted to suit your lifestyle. Just blend the ingredients instead of cooking.

Creamy Vegan Butternut Squash Soup
Serves 4
Easy to Make, Nutritious & Delightfully Creamy
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
  1. 3 cups (about 1 pound) butternut squash, cut into 1 inch cubes
  2. 1 apple (Fuji or Honeycrisp), cored, peeled and cut into ½ inch pieces (optional)
  3. 3 cups vegetable broth
  4. ¼ cup full fat coconut milk
  5. 1/2 small onion, peeled and roughly chopped
  6. 1 clove garlic, minced
  7. 1 1/2 TBLS agave nectar
  8. ½ teaspoon cinnamon, optional
  9. 1/4 teaspoon freshly ground nutmeg
  10. Himalayan salt, to taste
  11. Garnish; fresh cilantro, sage or chives
  12. Freshly ground black pepper, to taste
  1. In a large pot; add squash, apple, onion, garlic and vegetable broth. Bring to a boil then reduce heat to low. Add spices, agave nectar, salt and pepper. Cover and cook until squash is tender, about 20 minutes
  2. Add ingredients to an immersion blender or regular blender. Blend until the mixture is smooth
  3. Add coconut milk until well blended.
  4. Place the puree back in the pan and heat to desired temperature
  5. Garnish with favorite topping
  6. Serve warm with fresh bread
  1. For a raw soup diet; omit cooking and just blend the ingredients until smooth. Enjoy
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butternut squash soup in red bowl 

Special Ingredients



This article has not been evaluated by the Food and Drug Administration. The products and suggestions are not intended to treat, diagnose, cure or prevent any disease or issue including depression. Use products only as directed.

As well, consult a physician or specialist before using any products or changing your lifestyle, especially if you are pregnant or nursing, have a serious medical condition or use prescription medications.

Picture credit

Butternut squash soup in green bowl: Bunches and Bits {Karina} via photopin cc
Butternut squash soup with sage garnish: AmySelleck via photopin cc
Butternut squash soup in red bowl: rachel a. k. via photopin cc
Butternut squash soup in crock pot: Shaw Girl via photopin cc


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