This deliciously creamy butternut squash and red pepper soup is simple to whip up with just a roasting pan and a good blender. Canned coconut milk adds lots of richness to this dairy-free soup.
Butternut squash is definitely one of my favorite winter vegetables. With a sweet, nutty flavor similar to pumpkin – you can’t help but love it! It pairs especially well with red pepper in this easy butternut squash and red pepper soup. Roasting really brings out all the natural sweetness in the squash, pepper, and onion and makes the prep work for this winter soup recipe pretty hands off.
Other than using it in soups like this vegan roasted butternut soup, I also enjoy butternut squash in other dishes like this chickpea and butternut squash curry as well as this winter kale salad. Honestly, butternut is a welcome addition to so many meals!
Looking for even more healthy vegan soup recipes developed by a plant-based dietitian? Be sure to check out my roundup of 15+ healthy vegan soup recipes!
Why You’ll Love this Recipe
- This healthy soup recipe is vegan, gluten free, dairy free, and nut free. Creamy coconut milk makes this soup rich without the need for heavy cream.
- A great freezer friendly option if you want to make this ahead of time or save leftovers for future meals. Just a handful of simple ingredients is all you need to make a batch for dinner tonight.
- The perfect creamy vegan soup for pairing with a salad or grilled cheese for a tasty work from home lunch.
Ingredients You’ll Need
- Butternut squash: Peel and chop your butternut squash into 1/2 inch cubes for roasting. I prefer to cube it for this recipe as more surface area gets browned which translates to better flavor in the soup! However, you can just slice the butternut in half, scoop out the seeds, rub with oil, and roast cut side down until tender.
- Red bell peppers: I like the color of the soup when using red peppers, but you can technically also use yellow or orange bell peppers. I would avoid using green bell pepper because they are not as sweet as the other varieties. (Green peppers would also change to color of the finished soup.)
- Onion & Garlic: I generally use a yellow onion for this recipe, but you could also use red onion. No need to chop or mince the garlic cloves, just throw them on the pan for roasting whole.
- Vegetable broth: Use a low sodium vegetable stock if sensitive to salt.
- Coconut milk: Make this soup ultra creamy by using a full fat canned coconut milk. A great non-dairy alternative to heavy cream for soup recipes like this one. If you want to lighten it up, use a lite canned coconut milk. You can’t taste the coconut in the finished soup – don’t worry!
See recipe card below for a full list of ingredients and measurements.
Recipe Variations
- Curry Flavored Soup: Instead of the thyme, add 1-2 teaspoons of curry powder to the vegetables before roasting.
- Thai-Inspired Soup: Omit the thyme and add 2-3 tablespoons of red curry paste to the blender before pureeing the soup for a punch of flavor. Adjust the curry paste used to your desired spice level.
How to Make Roasted Butternut Squash and Red Pepper Soup
Step One: Preheat the oven to 400 degrees Fahrenheit. Add the chopped butternut, red peppers, onion, garlic, and thyme to baking sheet. Drizzle with olive oil and toss to coat.
Step Two: Roast the veggies until fork tender with some browning on the edges – about 40-45 minutes. (I usually take a peek at 35 minutes to make sure it isn’t getting too browned.)
Step Three: Transfer roasted vegetables from the baking tray to a high powered blender and add the broth and coconut milk. Blend until smooth. *If you have an immersion blender, just add the broth and coconut milk to a large pot with the roasted veggies and blend. Taste and add balsamic vinegar, salt, and pepper.
Step Four: Transfer prepared soup to bowls and garnish with croutons, red pepper flakes, and parsley.
Expert Tips
- For even roasting time, make sure to cut your vegetables into the right size. The butternut squash takes the longest to roast so cut into 1/2 inch cubes. The red pepper and onion can be chopped into large 2-3 inch pieces since they roast faster.
- Want to cut down on chopping time? You can also roast the butternut squash in halves if you prefer. No need to even peel! Just cut the butternut in half, scoop out the seeds, and rub the cut side with olive oil. Place on the tray cut side down and roast until fork tender. Use a spook to scoop it out of the skin and blend with the rest of the soup ingredients.
What to Serve with Butternut Squash and Red Pepper Soup
To add some texture to this creamy soup, top it with some crunchy croutons or crackers (my favorite are everything bagel crackers). On the side, serve this up with a tasty sandwich like this tofu egg salad or wrap like this tempeh wrap with peanut sauce. You could also pair it with a salad – here are some of my favorites: vegan kale caesar salad, white bean pesto salad, and pear arugula salad.
Recipe FAQs
Yes! This creamy butternut squash soup freezes very well. Simply allow soup to cool to room temperature before transferring to an airtight container for the freezer. Stores in the freezer for up to 3 months. To thaw, transfer to the fridge overnight before reheating in the microwave or on the stove.
If you wanted to cut down on prep time, you could boil or steam the cubed butternut squash which takes just 10 minutes compared to 40 minutes of roasting time. However, roasting the butternut squash brings out the sweetness and gives a richer/better flavor to this simple soup.
Both are loaded with vitamins A and C, but sweet potatoes are about twice as high in calories and carbohydrates.
Health Benefits of this Butternut Red Pepper Soup Recipe
- Butternut squash is a good source of vitamins A and E. (Just one serving of butternut has over 450% of the RDA for Vitamin A in fact!) Both of these vitamins are powerful antioxidants which can help prevent free radical damage, reducing your risk of various chronic diseases and age-related conditions like Alzheimers.
- Both butternut squash and red peppers are packed with vitamin C which supports healthy skin since it plays an important role in collagen formation.
- Although everyone associates milk and calcium with bone health, nutrients like magnesium, potassium, and manganese also play an important role. Butternut squash is a good source of all 3 of those nutrients.
More Recipes You’ll Love
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Butternut Squash and Red Pepper Soup
Ingredients
- 3 tablespoons olive oil
- 1 medium butternut squash, cubed (about 4 cups)
- 2 red bell peppers
- 1 yellow onion
- 4 cloves garlic
- 1 teaspoon dried thyme
- 2 1/2 cups vegetable broth
- 1 cup canned coconut milk
- 2 teaspoons balsamic vinegar
- Sea salt and black pepper, to taste
Instructions
- Preheat the oven to 400 degrees Fahrenheit. Cut bell pepper and onion into large pieces and add to baking sheet with the cubed butternut squash and garlic.
- Sprinkle with the thyme and add the olive oil. Toss to coat everything in the olive oil and then bake until tender, about 40-45 minutes.
- Add roasted vegetables, broth, and coconut milk to a blender and puree until smooth. (Make sure to use vent in lid to allow steam to escape.)
- Taste and add balsamic vinegar, salt, and pepper. Serve with croutons or crackers and a sprinkle of red pepper flakes or parsley.
Notes
- Curry Flavored Soup: Instead of the thyme, add 1-2 teaspoons of curry powder to the vegetables before roasting.
- Thai-Inspired Soup: Omit the thyme and add 2-3 tablespoons of red curry paste to the blender before pureeing the soup for a punch of flavor.
- To freeze: Allow soup to come to room temperature and the put in airtight containers for the freezer. Thaw in the fridge overnight before reheating on the stovetop in a saucepan or in the microwave.
Nutrition
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Comments & Reviews
This soup is amazing! Thank you for sharing it with us Debbie.
So glad you enjoyed it!
Thanks, great recipe! I also came across another great soup recipe for regulating blood sugar: http://www.drdnaturopath.com/index.php/warm-yummy-my-favourite-fall-soup/
Thought it was worth a share, enjoy!