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vegan butternut squash soup with sage leaves
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5 from 5 votes

Vegan Butternut Sqush Soup

Creamy and herbal this vegan butternut squash soup with sage is fragrant, thick, and full of a rich intermingling of spices. Perfect for a cold winter day this hearty soup will warm you from the inside out.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Main Course, Soup
Cuisine: American
Keyword: butternut squash pasta, butternut squash soup, vegan butternut squash soup
Servings: 4
Calories: 155kcal


  • 3 cups butternut squash peeled and cubed
  • 2 cloves garlic
  • 1 medium yellow onion diced
  • 2 cups low sodium vegetable stock
  • 2 tbsp fresh parsley finely chopped
  • 2 tsp fresh sage finely chopped
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp turmeric
  • 1/4 tsp nutmeg
  • 2 tbsp raw almond butter


  • Preheat oven to 425 F. Cut butternut squash into 1 inch cubes. Place on parchment or aluminum foil lined baking sheet. Sprinkle with salt and pepper. Place 2 cloves of garlic on pan. Roast squash and garlic for 20-25 minutes or until golden brown.
  • While butternut squash is roasting, dice onion, and finely chop sage and parsley. Sauté in stock pot or dutch oven until softened for about 5 minutes. Add turmeric, nutmeg, salt, and pepper. Stir to combine.
  • Add vegetable stock. Bring to a boil. Reduce heat. Add coconut milk and almond butter and simmer for an additional 5 minutes.
  • Add roasted butternut squash to stock pot. Working in batches add to food processor or high speed blender. Do not fill food processor or blender to the top as the soup will expand when blended. Return to stock pot to reheat as needed.
  • Divide among 4 bowels. Serve topped with finely chopped parsley or fresh sage leaves.


  1. 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.
  2. I prefer to roast the squash compared to cooking it in the stock pot because I think it adds a nice roasted flavor to the soup.
  3. 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.
  4. Almond butter in this recipe provides a nice creamy texture without the need for refined oil. If possible use raw almond butter.
  5. 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!
  6. As an alternative to using a high speed blender or food processor you can also use an immersion blender.
  7. I prefer my soup completely smooth, but if you like more texture don't blend completely.


Calories: 155kcal