Butternut Squash Soup Recipe

butternut squash soup

A hearty soup packed with veggies, nutrients and flavor, you’ll never realize that it’s vegan and dairy free. This autumn butternut squash soup is also easily modified to fit your needs.

Jump to Butternut Squash Soup Recipe

I was inspired to make this soup by Trader Joe’s Autumn Vegetable Soup. This is not a copy cat recipe-the flavor profile is a bit different- but it is my take on the concept. It’s a warm soup, full of autumn flavors that is great either as a main dish or a side. I also love how easy this is to modify based on your flavor preferences or dietary needs. As written, however, this is completely vegan and top 8 free except for coconut.

Start by Roasting the Squash

Start by roasting butternut squash, either whole or you can purchase pre-cut squash, whichever you prefer. To roast the squash, cut in half ‘hot dog style’ and scoop out the seeds. Drizzle or brush with a bit of olive oil, sprinkle with salt, pepper and a teaspoon of dried sage. Place squash cut side down on a cookie sheet lined with foil and bake at 375 F for about 45 minutes, depending on size of the squash. The squash is done when it is fork tender, but you do not want it mushy. You can make this ahead of time and keep in the refrigerator, until needed. You’ll only need 2 cups for this recipe, save the rest as a healthy side for a different meal later in the week.

Making the Soup

Chop the onion, carrots and celery. Warm oil in a medium to large dutch oven. Hazelnut oil would bring a really lovely flavor to this soup, but my daughter is allergic, so we stuck with olive oil. Saute onion, carrots and celery over medium heat until onion is translucent. Add the garlic and saute until fragrant, about 1 minute. Add spices and dried herbs and saute for 1 minute. Add the tomato paste, stirring constantly, until well combined. Add the broth, bay leaves and fresh herbs and bring to a low boil. Reduce heat to medium-low and bring to a simmer; simmer for 10 minutes.

While the soup is simmering, take 1 cup of butternut squash and puree. The easiest way is with anrsion blender or with the magic bullet blender; you made need a tablespoon or two of broth or water to help blend. After 10 minutes, add in the pumpkin puree and the butternut squash puree. Taste soup and see if you need to add additional salt, pepper or fresh herbs. Continue to simmer for 10 minutes. Add in the 1 cup of diced butternut squash and simmer for additional 10 minutes, or until carrots are tender. Add salt and pepper to taste

Plating and Serving the Butternut Squash Soup

Prepare the roasted chickpeas, if using, while the soup is simmering. Ladle soup into bowls, top with a tablespoon or two of roasted chickpeas, drizzle with roughly 1/2 teaspoon of agave syrup and 1 tablespoon of coconut milk (per entree serving). Garnish with fresh sage and serve.

For those dealing with a legume allergy, you can still serve this dish, but take careful precautions. My daughter has a severe legume allergy, and chickpeas are one of her most severe allergies. To keep her safe I have a protocol. While the soup is simmering- and I’m not touching any ingredients- I prepare the chickpeas. When the chickpeas are done, I leave them, untouched in the air fyer. When the soup is done, I will serve and garnish my daughter’s serving. Only then do I open the air fryer, bring out the chickpeas, and serve the rest of the family. For more details on keeping the family safe, see my post on avoiding cross contamination.

Disclosure: This post contains affiliate links

Servings: 4 entree servings or 6 appetizer servings

Butternut Squash Soup Ingredients

  • 2 tbsp oil of choice, divided
  • 2 cups Roasted Butternut Squash, divided
  • 1 yellow onion, finely chopped
  • 1 cup celery, halved and chopped
  • 1 cup carrots, quartered and chopped (2-3 carrots)
  • 4 garlic cloves, minced
  • 1/2 tsp hungarian paprika
  • 1/2 tsp turmeric
  • 3/4 tsp salt
  • 1/2 tsp pepper
  • 1-1/2 tsp dried sage, divided
  • 2 tbsp tomato paste
  • 6 cups broth
  • 2 bay leaves
  • 1 tsp fresh sage, chopped
  • 1/2 tsp fresh rosemary, chopped
  • 1 cup pumpkin puree
  • 1 serving roasted chickpeas
  • 4 tbsp coconut milk
  • 2 tsp agave syrup

Butternut Squash Soup Recipe Instructions

  1. Roast the butternut squash: cut in half vertically, scoop out the seeds. Brush with a tablespoon of oil, 1 tsp dried sage, and a dash of salt and pepper. Place cut side down, on a foil lined baking dish. Bake at 375F for 45 minutes, or until fork tender. Cool and chop 2 cups, set aside.
  2. Chop onion, celery and carrots. Warm oil in a medium dutch oven over medium heat. Saute onions, celery and carrots until onion are translucent. Add garlic and saute until fragrant, about 1 minute.
  3. Add paprika, turmeric, salt and pepper, stirring until fragrant. Add tomato paste, and stir constantly until well combined.
  4. Add broth, bay leaves and fresh herbs, bring to a boil. Reduce heat to medium-low and bring to a low simmer. Simmer for 10 minutes. Prepare roasted chickpeas while soup simmers.
  5. While the soup is simmering, puree 1 cup of butternut squash. Add butternut squash puree and pumpkin puree, simmer for another 10 minutes.
  6. Taste soup, add salt, pepper and/ or fresh herbs per taste. Add cubed butternut squash, and simmer for another 10 minutes, or until carrots are tender.
  7. To serve the soup, ladle into bowls, top with 1-2 tbsp roasted chickpeas, 1/2 tsp agave syrup and 1 tbsp coconut milk for entree servings (for appetizer, top with 1 tbsp chickpeas, 1/4 tsp agave syrup and 1-1/2 tsp coconut milk). Garnish with fresh sage, and side of thick country bread.

Recipe Modifications

  • Coconut Milk: you can easily omit coconut milk, depending on dietary restrictions and preferences.
  • Hazelnut: hazelnut oil would be a nice substitute for olive oil for the initial saute, if not an allergy concern.

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