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vegan roasted butternut squash soup

Vegan Roasted Butternut Squash Soup

  • Author: Dietitian Debbie
  • Prep Time: 10 Min
  • Cook Time: 45 Min
  • Total Time: 55 minutes
  • Yield: 4 servings 1x
  • Category: Soup, Entree, Side Dish
  • Method: Roasted, Oven, Blended
  • Cuisine: Vegan, Dairy Free, Gluten Free

Description

This vegan roasted butternut squash soup has become my favorite soup for fall. It’s super simple to whip up as everything is just roasted on a sheet pan and then blended up in the blender. 


Ingredients

  • 1 butternut squash (2 1/23 lb), peeled and chopped
  • 1 small yellow onion, quartered
  • 34 cloves garlic
  • 1/4 cup olive oil
  • 1/4 teaspoon ground nutmeg
  • 3/4 teaspoon dried thyme
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 2 1/2 cups vegetable broth
  • 1/2 cup coconut milk + extra for garnish (can also use lite coconut milk or plain, unsweetened soy milk)
  • To serve: pumpkin seeds, parsley

Instructions

  1. Preheat oven to 400 degrees Fahrenheit. 
  2. Add squash, onion, garlic, olive oil, nutmeg, thyme, salt, and pepper to a large mixing bowl. Toss to coat in oil and spices. 
  3. Transfer to a large sheet pan and bake for 45-50 minutes or until squash is fork tender. 
  4. Transfer to a blender, add broth, and 1/2 cup coconut milk. (Make sure to leave pour top open to vent.) Puree until smooth. Taste and add more salt if needed. 
  5. Garnish with coconut milk, pumpkin seeds, parsley.

Notes

Makes 6 1/2 cups of soup.

Use a low sodium vegetable broth if you want to lower the sodium content of this soup.


Nutrition

  • Serving Size: 1 1/2 cups
  • Calories: 320 kcal
  • Sugar: 8 g
  • Sodium: 725 mg
  • Fat: 20 g
  • Saturated Fat: 7 g
  • Unsaturated Fat: 13 g
  • Trans Fat: 0 mg
  • Carbohydrates: 38.5 g
  • Fiber: 6 g
  • Protein: 3.5 g
  • Cholesterol: 0 mg