A bowl of butternut squash recipe surrounded by two spoons, some lime and cilantro.

Butternut Squash Soup Recipe

This Vegan Butternut Squash Soup Recipe is creamy, heart warming and super delicious! We love the addition of turmeric, ginger and garlic to butternut squash soup, it takes soup to another level!

Course Soup
Cuisine Asian
Keyword Easy Butternut Squash Soup, Healthy Butternut Squash Soup, Vegan Butternut Squash Soup
Prep Time 5 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 25 minutes
Servings 4 servings
Calories 349 kcal
Author Mahy


  • 2 tsp oil Sesame, peanut, or any neutral tasting oil
  • 4 cloves garlic minced finely or grated
  • 2 tablespoons ginger fresh and grated
  • 4 cups butternut squash chunks, peeled and deseeded, raw
  • 1 tbs cilantro fresh, minced
  • 1/2 tsp turmeric
  • 1/8 tsp cinnamon
  • 1/4 tsp allspice
  • 3 cups vegetable stock no salt
  • 1 tsp kosher salt or more to taste
  • 1 cup coconut cream
  • 2 tbs cilantro leaves minced


  • 2 tsp parsley leaves minced
  • 3 tbs pine nuts toasted


  1. Heat a large pot on the stove with the oil over medium high heat.

    Add in the garlic and ginger. Start sautéing the for 2 minutes until fragrant. Add in the spice and sauté for another minute. Add the cilantro and keep sauteeing for a few seconds.

    Add the butternut squash, salt and veggie stock, then bring the soup to a boil. Once it boils, cover the pot and lower the heat to medium low. Let the squash cook and infuse with all the flavoring.

    20 minutes or so later when the squash is tender, add the coconut cream, cilantro and puree the soup till creamy smooth. 

    Serve the soup right away with garnish and enjoy :)

Recipe Notes

Tips for How to Cut Butternut Squash

Start off by making sure you peel and deseed the butternut squash with ease. If you feel they're hard to handle while raw, you can prick the squash and microwave it for 5 minutes. Likewise you can roast the squash or steam it in your Instant Pot.

The instant pot option again would be my pick. However feel free to experiment which works best for you.

Tips For this Easy Butternut Squash Soup Recipe

Try making this in an instant pot, the squash really needs just 2-3 minutes to cook all the way through.

Spice up the soup with some red chillies and more fresh herbs for a more flavor boost. I didn't make a spicy butternut squash soup today because my daughter loves it and she doesn't do spice yet :)

If you prefer roasting the squash or already have some roasted squash in the fridge/freezer, then you can use them in the butternut squash recipe as well. Just allow it to cook in the flavored veggie stock to absorb as much flavor as possible!

This is a totally Vegan butternut squash soup recipe, however if you don't do coconut and want to keep it creamy and vegan soup, I suggest two options. You can use a ratio of half and half veggie stock and cashew milk along with a half a cup of cashews. Once blended, this is just as creamy dreamy as ever!

The other creamy vegan option is to add in a can of white navy beans and also when blended, the beans are super creamy and dreamy in vegan soups! So either way you'll enjoy :)

If you love regular cream, feel free to use it in place of coconut cream.

Nutrition Facts
Butternut Squash Soup Recipe
Amount Per Serving
Calories 349 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 19g119%
Sodium 1295mg56%
Potassium 759mg22%
Carbohydrates 25g8%
Fiber 4g17%
Sugar 4g4%
Protein 4g8%
Vitamin A 15270IU305%
Vitamin C 32mg39%
Calcium 79mg8%
Iron 2.9mg16%
* Percent Daily Values are based on a 2000 calorie diet.