Butternut Squash and Red Pepper Soup (Vegan)

Roasted butternut squash and red pepper soup with fresh sage is fragrant, thick, creamy and full of a rich intermingling of spices. Perfect for a cool autumn or winter meal! Vegan, dairy-free and gluten-free.

Many times when I create a recipe it’s for my kids, or husband, but this one was for me. I love a good butternut squash soup. When the temperatures drop and the snow begins to fall I get into soup mode.

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.

If you’re looking for another healthy creamy soup give my Vegan Cauliflower Soup a try! Or check out my list of 38 Vegan Soup Recipes!

I have to admit that when winter hits I’m not often in the mood for salad. Instead I turn more and more to hearty veggie filled soups.

There’s no better tasty soup for the autumn and winter months than a roasted butternut squash soup. I like mine thick and creamy. It fills me up and feels like a complete meal. Served with a chunk of crusty whole wheat bread for dunking, and I’m in heaven!

This healthy soup is unique in that it has the flavor of roasted red peppers. It gives this soup a deep orange color, and a unique flavor.

Jump to:

• Why This Recipe Works
• Ingredients and Notes
• Tools and Equipment
• How to Make Vegan Butternut Squash Soup – Step by Step
• Expert Tips
• Is Butternut Squash and Red Pepper Soup healthy?
• How do I prepare butternut squash for soup?
• How to Serve
• How to Store and Keep
• Variations
• More butternut squash recipes!
• Recipe

Why This Recipe Works

• Healthy and Hearty
• Smooth Soup
• Simple Ingredients
• Rich and Creamy
• Oil-Free
• Gluten-Free
• 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.

Red onion roughly chopped, and 2 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.

Tools and Equipment

• High Speed Blender or Immersion Blender
• Sheet Pan
• Parchment Paper
• Dutch Oven

How to Make Vegan Butternut Squash Soup – Step by Step

Step 1: Preheat oven to 425 F.

Step 2: Cut butternut squash into 1 inch cubes. Quarter and seed two red bell peppers. Roughly chop red onion.

Step 3: 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.

Step 4: 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.

Step 5: Reduce heat to a simmer. Add roasted vegetables, and bring back to a boil.

Step 6: 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.

Step 7: Divide among 6 bowls. Top each bowl with red pepper flakes and pumpkin seeds.

Expert Tips

• You do not need to add oil to the butternut squash prior to 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 because it adds a nice depth of flavor. However, you can also cook the vegetables in the stock. Be sure to cover them completely with liquid. Bring to a boil, reduce heat, cover, and simmer on 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.
• 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.

Is Butternut Squash and Red Pepper Soup healthy?

• Natural Plant-Based Ingredients-This soup is rich in flavor without the need for added cream. It’s a thick and hearty soup that is filling and nutritious.
• Rich in Vitamins and Minerals–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.
• Low in Calories and Fat-One large serving of this soup comes in at 155 calories and 6.6 grams of fat. To reduce the fat further substitute unsweetened almond milk in place of the coconut milk.
• High in Fiber-Butternut squash is naturally high in fiber. One serving of this soup has 7.2 grams of fiber and 26% of your daily recommended fiber.

How do I prepare butternut squash for soup?

When preparing a butternut squash for soup you need to peel, remove the seeds, and dice the squash into 1 inch cubes.

Cutting and dicing a butternut squash can be a daunting task. Which is why I often take the short cut and buy my butternut squash already peeled and chopped. I get my prepared butternut squash from Trader Joe’s. But sometimes it’s not available, or I grab a butternut squash when I’m at the farmer’s market or another grocery store and I need to prepare it on my own. With practice, it’s become a much easier task for me than it used to be. Here’s my tried and true method to peel and dice a butternut squash for roasting or soup.

Step 1: Cut off the top and bottom of the squash. This provides you a flat surface to rest the squash on when peeling. Then cut the squash in half in the place where the neck of the squash widens and rounds.

Step 2: With the flat end of the squash on your cutting board remove the peel with your knife starting at the top and slicing down all the way around the squash. Be sure to remove any green parts. Repeat for the other section of the squash. You’ll be left with the two sections of the squash peeled.

Step 3: Chop the bottom half of the squash in half. Remove seeds with a spoon. Then cut each section into quarters. Chop into 1 inch cubes.

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 soup to cool to room temperature. Transfer to an airtight container. Store in the refrigerator for up to 5 days.

Freezer: This soup freezes well too! Allow to cool, then transfer to a freezer safe container. Make sure all air is removed to avoid freezer burn. Label with the contents and date. This soup will keep in the freezer 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.

Variations

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: Simmer all of the vegetables in the broth and coconut milk.

Slow Cooker: Place vegetables and broth in slow cooker. Cook on high for 4-6 hours. Transfer to blender to puree.

Instant Pot: Sauté vegetables on sauté mode for 5 minutes. Add broth and spices. Turn valve to seal. Pressure cook for 10 minutes. Natural release. Add coconut milk. Transfer to blender to puree.

More butternut squash recipes!

• Vegan Stuffed Butternut Squash
• Kale Salad with Cranberries and Butternut Squash
• Vegan Butternut Squash Mac and Cheese
• Cinnamon Butternut Squash

Recipe