Roasted butternut squash and red pepper soup with fresh sage is a fragrant, thick, creamy soup full of a rich intermingling of spices. It’s perfect for an autumn or winter meal! It’s vegan, and gluten-free.
Soups are fantastic meals to make because they usually require a short cooking time (at least the ones I make do), and they’re packed with vegetables. So you can feel good about getting a healthy dose of your daily veggies in a warm and comforting soup.
There’s no better tasty soup for autumn and winter than roasted butternut squash soup. I like mine, thick and creamy. It fills me up and feels like a complete meal. Serve it with a side of crunchy whole wheat bread.
💗 Why You’ll Love This Recipe
- Healthy and Hearty
- Smooth Soup
- Simple Ingredients
- Rich and Creamy
- Vegan and Plant-Based
- Low in fat and calories
- Full of vitamins and nutrients
- Rich in Fiber
🥣 Ingredients and Notes
Butternut squash cut into one-inch cubes.
Red pepper seeded and quartered. The roasted red peppers will give this soup a slightly sweet and earthy taste.
Red onion roughly chopped, and two gloves of garlic.
Vegetable broth to create a rich stock. Use low-sodium.
Coconut milk for added creaminess.
Fresh sage leaves, about 6-8.
Spices, including smoked paprika, turmeric, salt, and black pepper.
📖 Variations and Substitutions
Oil-Free: Omit olive oil. Be sure to use parchment paper so that the butternut squash and other vegetables do not stick to the pan.
Stove Top Method: Simmer all of the vegetables in the broth and coconut milk.
Slow Cooker: Place the vegetables and broth in a slow cooker. Cook on high for 4-6 hours. Transfer to a blender to puree.
Instant Pot: Sauté vegetables on sauté mode for 5 minutes. Add broth and spices. Turn the valve to seal. Pressure cook for 10 minutes. Natural release. Add coconut milk. Transfer to blender to puree.
🛠 Tools and Equipment
👩🏻🍳 How to Make Butternut Squash and Red Pepper Soup
- Preheat oven to 425 F.
- Cut butternut squash into 1-inch cubes. Quarter and seed two red bell peppers. Roughly chop red onion.
- Place the butternut squash, red pepper, onion, and garlic on a baking sheet lined with parchment paper. Drizzle with olive oil, and season with salt and pepper. Roast for 20-25 minutes or until golden brown and fork tender.
- While butternut squash is roasting, in a large saucepan, heat vegetable stock, coconut milk, sage leaves, smoked paprika, and turmeric over medium heat. Bring to a boil.
- Reduce heat to a simmer. Add roasted vegetables and bring it back to a boil.
- Transfer the contents of the pot to a large high-speed blender. Blend until smooth and creamy. Alternatively, use an immersion blender and blend in the pot.
- Divide among six bowls. Top each bowl with red pepper flakes and pumpkin seeds.
📝 Expert Tips
- You do not need to add oil to the butternut squash before roasting. However, line your sheet pan with parchment paper so the squash does not stick to the pan.
- I prefer to roast the squash and vegetables rather than cooking them in the stock. Roasting adds an excellent depth of flavor. However, you can also cook the vegetables in the stock. Be sure to cover them entirely with liquid. Bring to a boil, reduce heat, cover, and simmer low for 20-25 minutes or until tender.
- Use full-fat coconut milk for a more luxurious and creamy texture. You can also use another non-dairy milk, such as almond milk.
- Do not fill the food processor or blender to the top when pureeing the soup, as the soup will expand when blended. If you do so, you’ll get a blender explosion!
- You can also use an immersion blender as an alternative to using a high-speed blender or food processor.
- I prefer my soup to be completely smooth, but if you like more texture, don’t blend thoroughly.
One large serving of this soup comes in at 155 calories and 6.6 grams of fat. Substitute unsweetened almond milk for coconut milk to reduce the fat.
Butternut squash is a good source of vitamin A and potassium. In addition, the nutrient content of butternut squash is good for digestion, blood flow, and healthy hair and skin. It’s also high in fiber. One serving of this soup has 7.2 grams of fiber and 26% of your daily recommended fiber.
🍽 How to Serve
This roasted butternut squash and red pepper soup pairs well with a crusty whole wheat baguette for dipping. Serve along with a winter kale salad for a hearty and complete meal.
Top with red pepper flakes and pumpkin seeds for added heat and crunch!
How to Store and Keep
Refrigerator: Allow the soup to cool to room temperature. Transfer to an airtight container. Store in the fridge for up to 5 days.
Freezer: This soup freezes well too! Allow it to cool, then transfer it to a freezer-safe container. Make sure all of the air is removed to avoid freezer burn. Label with the contents and date. This soup will be kept for 2-3 months.
Reheat: When ready to reheat, transfer to the refrigerator to thaw overnight. Place in a saucepan over medium heat. Bring to a simmer, stirring frequently.
😋 More butternut squash recipes!
⚖️ Serving Size
This recipe will make six large bowls of soup.
Roasted Butternut Squash and Red Pepper Soup
- 4 cups butternut squash peeled and cubed
- 2 red peppers seeded and quartered
- 1 red onion roughly chopped
- 2 teaspoon extra virgin olive oil
- 2 cloves garlic
- ½ teaspoon salt
- ¼ tsp black pepper
- 2 cups low sodium vegetable stock
- 1 cup full fat coconut milk or coconut cream
- 8 fresh sage leaves f
- ½ tsp turmeric
- ½ tsp smoked paprika
- red pepper flakes
- pumpkin seeds
- Preheat oven to 425 F.
- Cut butternut squash into 1 inch cubes. Quarter and seed two red bell peppers. Roughly chop red onion.
- Place the butternut squash, red pepper, onion, and garlic on baking sheet lined with parchment paper. Drizzle with olive oil, and season with salt and pepper. Roast for 20-25 minutes or until golden brown and fork tender.
- While butternut squash is roasting, in a large pot, heat vegetable stock, coconut milk, sage leaves, smoked paprika, and turmeric over medium heat. Bring to a boil.
- Reduce heat to a simmer. Add roasted vegetables, and bring back to a boil.
- Transfer the contents of the pot to a large high speed blender. Blend until smooth and creamy. Alternatively, use an immersion blender and blend in the pot.
- Divide among 6 bowls. Top each bowl with red pepper flakes and pumpkin seeds.
- For an oil-free version, omit the olive oil, but be sure to line your sheet pan with parchment paper so the squash does not stick to the pan.
- I prefer to roast the squash compared than cook it in the stock pot because I think it adds a nice roasted flavor to the soup.
- Use reduced fat coconut milk for fewer calories and fat. You can also use another dairy free milk such as almond milk to reduce the calories and fat more. The coconut milk adds a nice depth of flavor.
- When pureeing the soup do not fill the food processor or blender to the top as the soup will expand when blended. If you do so you’ll get a blender explosion!
- As an alternative to using a high speed blender or food processor you can also use an immersion blender.
- I prefer my soup completely smooth, but if you like more texture don’t blend completely.