Fall/ Soup/ Vegetarian

Quick & Vegan Butternut Squash Soup

butternut squash soup topped with diced apples in a bowl

If, for example, you’ve been eating whole meals of buffalo chicken dip (guilty), this vegan butternut squash soup is a great health reset. It doesn’t hurt that you can make it in under 30 minutes. I’m personally more of a butternut squash bisque girl, but that’s probably why I need to eat this soup in the first place. cubes of squash and apples being tossed with seasoningThere is a ton of flavor in this soup, which has a creamy consistency from the coconut milk that almost tricks you into thinking it could be butter or cream. Ingredients like turmeric and fresh ginger are also known for their healthful qualities, so you can feel EVEN BETTER about yourself. If you prefer a more mildly seasoned dish, dial back on these spices by reducing the amount of garam masala and turmeric.

close up of soup and applesIf you opt to not risk all of your fingers by purchasing peeled/cubed butternut squash at the grocery store, this is an easy, one-pot dish. I am obsessed with using my immersion hand blender for soups and if you don’t own this kitchen gadget yet, I emphatically encourage you to acquire one immediately.

pumpkin shaped bowl of butternut squash soup with a spoonCan we also talk about this pumpkin shaped bowl? I am a total sucker for seasonally-themed dishware. My husband is….not…

Vegan Butternut Squash Soup

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Serves: 6-8
Prep Time: 5-15 minutes Cooking Time: 30 minutes


  • 1 large butternut squash
  • 1 onion, chopped
  • 1 large apple, diced
  • 3 cups vegetable or chicken stock
  • 1 cup unsweetened coconut milk
  • 1 TBS fresh ginger, diced
  • 1/2 tsp turmeric
  • 1/4 tsp fenugreek
  • 1/4 tsp mustard powder
  • 1.5 TBS garam masala
  • 2 tsp salt
  • 1 clove garlic, crushed



Prep your butternut squash by peeling it and cutting into equal-sized cubes.


Mix all the spices together and set aside.


Prep ginger and garlic and set aside together.


In a large pot, melt a spoonful of coconut oil over medium high heat.


Once melted, add the onion and saute for 5-8 minutes, stirring so no pieces stick or burn.


Add the butternut squash, apple, ginger, and garlic, and stir to combine.


Allow to cook for 2-3 minutes, then add all the seasoning so that it coats the veggies.


Let the spices cook for a minute - it will smell amazing!


Add the stock and bring to a boil.


Reduce the heat to a hard simmer and cover, cooking until squash is fork tender. About 15 minutes.


Using a blender, food processor, or immersion hand blender, puree the soup until very smooth and then return to the pot.


Stir in the coconut milk and stir to combine, and taste to adjust seasoning.


Serve with very finely diced apples.


You could make this non-vegan by adding bacon, using chicken stock, or swapping out the coconut milk for cream.

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