Soups & Stews > Vegan Soups & Stews > Vegan Creamy Soups > Vegan Butternut Squash Soup Recipe (Coconut Milk)
Creamy Vegan Butternut Squash Soup with Coconut Milk
Indulge in this velvety smooth and flavorful vegan butternut squash soup, enriched with creamy coconut milk. A comforting and healthy dish perfect for any occasion.
Ingredients
- 1 large (about 2 lbs), peeled, seeded, and cubed Butternut Squash
- 1 medium, chopped Yellow Onion
- 4 cloves, minced Garlic
- 4 cups Vegetable Broth
- 1 can (13.5 oz) Full-Fat Coconut Milk
- 1-2 tablespoons (or to taste) Maple Syrup
- 1 teaspoon, grated Fresh Ginger
- 1/2 teaspoon Ground Cinnamon
- 1/4 teaspoon Nutmeg
- to taste Salt
- to taste Black Pepper
- Toasted pumpkin seeds, chopped cilantro, a swirl of coconut milk Optional Garnishes
Prepare the Butternut Squash and Aromatics
Begin by peeling, seeding, and cubing the butternut squash into approximately 1-inch pieces. Chop the yellow onion and mince the garlic. Grating the fresh ginger ensures its flavor is well distributed throughout the soup.
Sauté the Aromatics
In a large pot or Dutch oven, heat a tablespoon of olive oil or coconut oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes. Add the minced garlic and grated ginger, and cook for another minute until fragrant, being careful not to burn the garlic.
Add the Butternut Squash and Broth
Add the cubed butternut squash to the pot along with the vegetable broth. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and cook until the butternut squash is very tender, about 20-25 minutes. You should be able to easily pierce it with a fork.
Blend the Soup
Carefully transfer the soup to a blender (in batches if necessary) or use an immersion blender directly in the pot. Blend until completely smooth and creamy. Be cautious when blending hot liquids, and vent the blender lid to prevent pressure buildup.
Add Coconut Milk and Seasonings
Return the blended soup to the pot. Stir in the coconut milk, maple syrup, cinnamon, and nutmeg. Season with salt and black pepper to taste. Heat the soup gently over low heat, allowing the flavors to meld together for about 5 minutes. Do not boil.
Adjust and Serve
Taste the soup and adjust the seasonings as needed. Add more maple syrup for sweetness, salt and pepper for flavor, or a pinch more cinnamon or nutmeg for warmth. Serve hot, garnished with toasted pumpkin seeds, chopped cilantro, or a swirl of coconut milk.
Nutrition Facts Estimated per 100g of product
Note: These values are estimates and can vary based on specific ingredients used.
Calories: 50-60
Fat: 3-4g
Saturated Fat: 2-3g
Sodium: 50-70mg
Carbohydrates: 6-8g
Fiber: 1-2g
Sugar: 2-3g
Protein: <1g
Other Considerations for Nutrition
This soup is naturally high in Vitamin A and provides a good source of dietary fiber. Using full-fat coconut milk adds richness and flavor; however, it also increases the saturated fat content. You can use light coconut milk to reduce the fat, but the soup will be less creamy. Adjust maple syrup to your desired sweetness, keeping in mind that butternut squash is naturally sweet.
FAQ
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Can I use frozen butternut squash?
Yes, you can use frozen butternut squash. Just make sure to thaw it slightly before adding it to the pot to ensure it cooks evenly. -
Can I make this soup ahead of time?
Yes, this soup can be made ahead of time. Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving. -
Can I freeze this soup?
Yes, this soup freezes well. Allow it to cool completely before transferring it to a freezer-safe container. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating. -
I don't have coconut milk. What can I substitute?
You can substitute cashew cream or another plant-based cream for a similar creamy texture. However, the flavor will be different.