Vegan Butternut Squash Soup with Pine Nuts & Sage
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This cozy vegan butternut squash soup doesn’t need much of an introduction. It’s a golden veggie soup already a solid classic in America around the fall season.
While this classic recipe is one of my most popular, don’t forget to try my Fall sweet potato coconut curry soup or this recipe for hearty minestrone. This red lentil soup will hit the spot, too!
Why you’ll love vegan butternut squash soup
- Super easy soup: Honestly, it’s a breeze to make.
- Budget-friendly: Butternut squash is an inexpensive veggie with a good yield. If you’re looking for good bang for your buck, this recipe is for you.
- Cozy fall flavors: Roasting butternut squash gives it a deeper, more caramelized flavor. This recipe also features lovely herbs, aromatics, and spices, so there is nothing bland about it.
- A beautiful foundation: There are so many ways to flavor and change up your recipe. Scroll down to my list of variation ideas for some inspiration!
Ingredients and substitution notes
- Butternut squash: Choose a ripe butternut squash for sweetness and a creamy texture. Dicing the squash ensures even cooking and easier blending.
- Onion: A yellow or white onion works well, providing a savory base for the soup.
- Olive oil: Use extra virgin olive oil for a rich flavor. You can also use avocado oil.
- Garlic cloves: I recommend using fresh garlic for a robust, aromatic flavor. I feel fresh garlic tastes brighter than powdered.
- Vegetable stock: Choose a high-quality vegetable stock to enhance the soup’s taste.
- Carrot: Parsnips are a lovely alternative to carrots as they are also beautifully sweet, although the soup may be less colorful.
- Cashews: These add creaminess and a subtle nutty flavor. Soak them in water beforehand to soften and ease the blending process.
- Sage: Sage brings a warm, earthy flavor to the soup.
- Crushed red pepper: Add a hint of heat to balance the sweetness. Adjust the amount based on spice preference. I recommend using cayenne pepper as an alternative.
- Bay leaf: A single bay leaf delivers a subtle herbal note. Don’t forget to remove it before blending to prevent any tough bits in the final soup.
How to choose the best butternut squash
It is always better to start with fresh vegetables in their natural form, but you can save time by buying an already peeled and sliced squash.
Pick a medium-sized, heavy, hard squash with a solid beige color. Avoid any brown or soft spots. Steer clear of those with deep cuts, too.
Recipe variations and add-ins
This recipe is a beautiful base to add to. Change the flavor direction with these fun ideas:
- Oyster mushrooms: I love to sauté sliced oyster mushrooms and serve them as a gluten-free crispy topping. They also add an earthy taste – finish with a drizzle of truffle oil for extra luxury.
- Curried: Add in a little curry powder. You could go down a Thai-style or Indian-style path with this flavor direction. Top with fresh coriander!
- Lentil and butternut squash combo: Add cooked lentils for a protein boost. This makes the soup more hearty and filling.
- Ginger-orange vegan butternut squash soup: Incorporate fresh ginger and orange zest. This is quite a grown-up flavor combo.
- Pumpkin and butternut: If you have extra pumpkin, mix it with the butternut squash and double the rest of the ingredients.
- Coconut lime vegan butternut squash soup: Coconut milk, lime juice, and a hint of lemongrass can transform your butternut soup into something special!
Top tips
- Season well: You don’t want it to be bland. Butternut squash is a mildly flavored veggie, so use enough seasoning and a well-flavored stock or broth.
- Taste test: Before you end the roasting step, go ahead and taste that roasted butternut squash. It should be caramelized, deeply roasted, and caramelized. If it’s not, pop it back into the oven, as this flavor will impact the result of your dish.
- Adjust the consistency: Add more or less stock depending on how thick you’d like your soup.
- Adjust the flavor balance: If the flavor feels too savory, add a splash of fresh lemon or lime juice to lift it.
- Season in layers: I like to season at different stages – before roasting (possibly after) and once blended.
Make ahead of instructions and storage
- Prepare ingredients in advance: Peel and cube the butternut squash, chop onions, garlic, and other vegetables. Store them in airtight containers in the refrigerator.
- Roast in advance: If your recipe involves roasting the butternut squash, you can do this beforehand. Allow the roasted vegetables to cool, then refrigerate them in a sealed container.
- Cook the soup base: Sauté the onions, garlic, and other aromatics according to your recipe. Add the pre-cut butternut squash and continue cooking. If applicable, add spices and herbs.
- Add broth and simmer: Pour the vegetable broth and let the vegan butternut soup simmer until the butternut squash is tender. Allow the soup base to cool slightly.
- Refrigerate or freeze: Once the soup base has cooled, transfer it to airtight containers. Label and date the containers, then refrigerate for 2-3 days or freeze for longer storage.
- Thawing frozen soup: If you freeze the vegan butternut squash soup in an airtight container, move it to the refrigerator a day before serving to thaw gradually. Alternatively, you can reheat the frozen soup directly on the stovetop.
- Finish and adjust seasoning before serving: Reheat the vegan butternut squash soup on the stove over medium heat when you’re ready to serve. Once warmed through, taste and adjust the seasoning if necessary. You may want to add more salt or other seasonings to refresh the flavors.
Serving suggestions
I love serving this butternut squash with a fresh loaf of home-baked bread. Try my quick and easy roasted garlic bread, this easy whole wheat loaf, or my no-knead artisan loaf.
Another lovely accompaniment is a salad. A classic partner is this pear pecan green salad.
Print
Butternut Squash Soup with Pine Nuts & Sage
- Yield: Serves 4
Ingredients
Scale
- 1 1/2 lbs butternut squash, diced
- 1 medium onion, diced
- 1 T olive oil
- 4 garlic cloves, minced
- 4 cups vegetable stock
- 1 small carrot, sliced thinly
- 2 T cashews
- 1/2 teaspoon sage
- 1 1/2 teaspoon salt
- 1/4 teaspoon crushed red pepper (or a pinch of cayenne)
- 1 bay leaf (remove before blending)
Instructions
- Preheat oven to 400 F
- Peel, deseed, and dice the butternut squash.
- In a bowl, coat the butternut squash in about a tablespoon of olive oil. Place on a baking tray.
- Roast for 40-50 minutes, until tender.
- In a medium sauce pan, sauté onion in a little olive oil (or water) until translucent. Add the minced garlic, sauté another minute or so.
- Next add the vegetable stock, carrot, cashews, sage, salt, crushed red pepper or cayenne, and a bay leaf.
- Bring to a boil, let simmer for a few minutes until the carrots are tender (5 min).
- Remove the bay leaf.
- Pour into a blender, and blend until smooth (2-3 min).
- Add the roasted butternut squash and blend again.
- Pour the soup back into the sauce pan, and let simmer for a couple of minutes. It is now ready to serve.
Garnish:
- Garnish with roasted pine nuts. (Roast in a skillet for a few minutes on medium heat, while stirring)
- Fresh sage
- Butternut squash chips. (slice very thin using a mandolin, rub with a little olive oil, salt, and herb de provence, roast at 375F until crisps)
- Cashew cream (soak 2 T cashews overnight, drain, blend with 1/2 cup water in the blender for 2-3 min.)
- Or you can use Coconut milk (full fat)
Notes
For a more vibrant color, add in a teaspoon of tomato paste.
