Having spent years working in restaurants as a chef, I know that butternut squash soup is a classic favourite. However, traditional recipes rely heavily on cream and butter for their smooth texture and rich flavour. I’m thrilled to share my healthier version of the Butternut Squash Soup with Coconut Milk recipe.
By roasting the butternut squash, this soup maintains its velvety texture. At the same time, the addition of coconut milk creates a subtle sweetness that balances the savoury spices. Not only is this soup vegan and dairy-free, but it’s also an excellent recipe for those looking to lose weight or maintain a healthy diet.
This recipe has been a game-changer for me, and I can’t wait for you to try it out and taste the difference for yourself.
There’s nothing quite like a warm and comforting bowl of butternut squash soup. This Butternut Squash Soup with Coconut Milk recipe is one of my all-time favourites. The roasted butternut squash, fragrant spices, and velvety coconut milk make for a hearty, delicious, and incredibly satisfying soup. What’s more, this delicious soup is perfect for anyone looking to lose weight or maintain a healthy lifestyle, as it is vegan, dairy-free, and healthy.
I discovered this wonderful recipe during my own weight loss journey. I was thrilled to find a soup that was tasty and good for me. So, if you’re craving a healthy and comforting meal, try this great recipe and savour every spoonful.
Ingredients for Vegan Butternut Squash Soup with Coconut Milk
When making a delicious and healthy roasted butternut squash soup recipe here, using the right ingredients is key. In this recipe, we’ll be using a combination of flavorful spices and aromatic vegetables. Of course, the star ingredient is roasted butternut squash.
To keep things vegan and dairy-free, we’ll swap out traditional ingredients like cream and butter for coconut milk, adding subtle sweetness and a smooth, velvety texture to the soup.
First, we’ll need a medium-sized butternut squash. It’s a funny-shaped vegetable that’s a bit tricky to peel and chop, but it’s worth it because it gives the soup a lovely sweet and nutty flavour. We’ll also need olive oil to roast the squash and make it nice and tender.
Next up, we have onion and garlic. These two ingredients are often used in cooking because they add flavour. We’ll sauté them in a pan until they’re nice and soft, along with some spices like ground cumin, smoked paprika, and ground cinnamon. These spices give the soup a warm and earthy flavour.
Instead of using heavy cream and butter like in the classic restaurant roasted butternut squash soup recipe, we’ll use vegetable broth and coconut milk. Vegetable broth is like a soup base made from vegetables and water. At the same time, coconut milk is a creamy liquid made from grated coconut flesh. These two ingredients make the whole roasted butternut squash soup more creamy and satisfying while being vegan and dairy-free.
Finally, we’ll need a pinch of salt and black pepper to season the soup to taste. Salt and pepper are like the magic ingredients that make everything taste better.
So, there you have it! We’ll use those ingredients to make this delicious vegan soup.
Step-by-Step Instructions to Make Vegan Butternut Squash Soup with Coconut Milk
This vegan roasted butternut squash soup made with coconut milk is easy with these step-by-step instructions. First, preheat your oven to 400°F (200°C) and peel and chop one medium-sized butternut squash into cubes. Next, drizzle one tablespoon of olive oil on the cubed squash and toss it until all the pieces are coated in oil.
Next, spread the squash on a rimmed baking sheet and roast it in the oven for about 25 minutes or until it becomes tender and slightly browned around the edges. While the squash on the baking sheet is roasting, sauté one chopped onion and two minced garlic cloves in a large pot on medium heat until they become soft, translucent and fork tender.
Once the onion and garlic are ready, add one teaspoon of ground cumin, one teaspoon of smoked paprika, and half a teaspoon of ground cinnamon to the pot. Then, stir the spices into the onion and garlic mixture until they become fragrant.
Add the roasted butternut squash and three cups of vegetable broth to the pot, bring the mixture to a boil, and let it simmer for about 15 minutes. Once the soup has simmered, use an immersion blender or transfer it to a blender and blend it until it becomes smooth and creamy.
Finally, stir in one can (13.5 oz) of unsweetened coconut milk and add salt and black pepper to taste. Heat the soup on medium-low heat for another 5-10 minutes until heated. Serve it hot, and enjoy your hearty and healthy vegan butternut squash soup with coconut milk!
Nutrition Information (based on 6 servings)
- Calories: 182
- Total Fat: 12g
- Saturated Fat: 9g
- Cholesterol: 0mg
- Sodium: 470mg
- Total Carbohydrates: 18g
- Dietary Fiber: 3g
- Sugars: 5g
- Protein: 3g
Tips for Making the Best Vegan Butternut Squash Soup with Coconut Milk
Use fresh, quality ingredients.
As with any recipe, using fresh, high-quality ingredients will ensure the best flavour and texture. Choose a butternut squash that feels heavy for its size and has smooth, unblemished skin. Use freshly minced garlic and onions; be sure to use a good-quality vegetable broth.
Adjust the spices to your taste.
The spice blend in this recipe is just a guideline, so feel free to adjust the amounts or types of spices to your liking. For example, adding other seasonings like ginger, nutmeg, or cayenne pepper gives the soup a different flavour profile.
Use a high-speed stand blender.
Use a high-speed blender to puree the soup for the smoothest and creamiest texture. If you don’t have a high-speed blender, you can use an immersion or a regular blender, but you may need to blend the soup in batches. Vitamix is the best blender, used by all culinary professionals in professional kitchens. It is also the best for home use.
Choosing the suitable coconut milk
Make sure to use unsweetened coconut milk to avoid adding unnecessary sweetness to the soup. You can also choose to use full-fat or light coconut milk, depending on your preference.
Adjusting the consistency
If the soup is too thick, add more vegetable broth or water to thin it out to your desired consistency. On the other hand, if the soup is too thin, you can simmer it for a bit longer to reduce and thicken it.
Serve with toppings
While the soup is absolutely delicious, you can take it to the next level by serving it with tasty toppings. For example, add a dollop of coconut cream, a sprinkle of toasted pumpkin seeds or chopped fresh herbs like cilantro or parsley.
Other Soup Variations of Butternut Squash Recipes
Curry Butternut Squash Soup
Add 1-2 tablespoons of curry powder or garam masala and a pinch of turmeric for a warm, spicy flavour.
Carrot Butternut Squash Soup
Add 1-2 chopped carrots for a slightly sweet and earthy taste that adds depth to add flavour to the soup.
Maple Butternut Squash Soup
Add 1-2 tablespoons of pure maple syrup for a sweet, subtle maple syrup flavour.
Smoky Butternut Squash Soup
Add 1-2 teaspoons of liquid smoke for a rich, smoky taste that pairs well with the coconut milk.
Spicy Butternut Squash Soup
Add chopped chilli pepper, chilli flakes or red pepper flakes for a kick of heat. Add a pinch of brown sugar to help stabilize the heated flavours.
Spicy Thai-Style Butternut Squash Soup
Add Thai red curry paste to the soup for a spicy, aromatic twist. Top with fresh cilantro, lime wedges, and chopped peanuts for a Thai-inspired garnish.
Ginger and Turmeric Butternut Squash Soup
Infuse the soup with the warming flavours of fresh ginger, ground ginger, and turmeric. Add grated ginger and turmeric to the soup while it cooks, or stir in some powdered versions at the end. Serve with a dollop of coconut yogurt for added creaminess.
Apple and Sage Butternut Squash Soup
Add diced medium apple and chopped fresh sage to the soup for a sweet and savoury twist. Cook the apples and onions together at the beginning, then add the squash and broth. Finish with a sprinkle of chopped sage and a drizzle of olive oil.
Serving Suggestions for Vegan Butternut Squash Soup with Coconut Milk
The possibilities are endless for serving vegan butternut squash soup with coconut milk. Here are some serving suggestions to help you enjoy your delicious butternut squash soup recipe to the fullest:
- Top with a sprinkle of chopped fresh herbs, such as cilantro or parsley.
- Serve with crusty bread or crackers for dipping.
- Add a dollop of coconut cream on top for extra creaminess.
- Drizzle with olive oil or a dash of hot sauce for added flavour.
- Serve alongside a fresh salad or roasted vegetables for a complete meal.
- Add a scoop of cooked rice or quinoa to the soup for protein and texture.
- Garnish with toasted pumpkin seeds or nuts for a crunchy contrast.
- For a satisfying lunch or dinner, serve with an avocado toast or grilled cheese sandwich.
- Pair with a light and refreshing beverage, such as sparkling water, with a splash of lime juice.
- For a heartier meal, serve with roasted chicken or sautéed shrimp.
Health Benefits of Butternut Squash Soup with Coconut Milk
Butternut squash soup with coconut milk is an excellent choice for anyone who wants to eat healthy and lose weight. This soup is a healthier version of the traditional butternut squash soup, often made with cream and butter. Instead of those ingredients, we use coconut milk, which is vegan and dairy-free.
Butternut squash is rich in nutrients that your body needs to stay healthy. It is an excellent source of vitamin A, essential for healthy eyesight, and vitamin C, which helps boost your immune system. Plus, it’s low in calories and fibre, making it an excellent option for those who want to lose weight.
Coconut milk is also packed with health benefits. It contains healthy fats that can help lower cholesterol and reduce the risk of heart disease. Additionally, it is rich in vitamins and minerals, including iron, magnesium, and potassium.
Eating a bowl of butternut squash soup with coconut milk will leave you feeling full and satisfied, thanks to the high fibre content in the squash. It’s a great meal for lunch or dinner and incredibly easy to make. When I make this soup, I feel good knowing I’m giving my body the nutrients it needs while enjoying a delicious and comforting meal.
For a full list of health benefits of butternut squash, check out this article “Is Butternut Squash Good for You? Calories, Carbs, and More“.
Frequently Asked Questions About Making Vegan Butternut Squash Soup with Coconut Milk (FAQs)
Can I use other types of squash in this recipe?
Yes, you can use other types of squash, but remember that the soup’s taste and texture may be slightly different. For example, acorn squash or pumpkin are suitable substitutes.
How do I peel and chop a butternut squash?
First, cut off the top and bottom of the squash. Then, using a vegetable peeler, peel the skin off. Next, cut the squash in half lengthwise and scoop out the seeds with a spoon. Finally, chop the squash into small cubes.
Can I use canned butternut squash instead of fresh?
Yes, you can use canned butternut squash, but remember that the soup’s taste and texture may be slightly different.
Can I use chicken broth instead of vegetable broth?
If you’re not vegan, you can use chicken stock or broth instead of vegetable stock or broth. However, keep in mind that this will make the soup non-vegan.
How long does the soup last in the fridge?
The soup can last up to 5 days in the fridge if stored properly in an airtight container.
Can I freeze the soup?
Yes, you can freeze the soup for up to 3 months. Just cool it down completely before freezing and store it in a freezer-safe container.
Can I add other vegetables to the soup?
Yes, you can add other vegetables like carrots or sweet potatoes to the soup for more flavour and nutrition.
Can I use other types of milk instead of coconut milk?
Yes, you can use other types of non-dairy milk, like almond or soy milk. However, keep in mind that this will change the taste and texture of the soup.
How to Store and Reheat Leftover Vegan Butternut Squash Soup with Coconut Milk
Storing and reheating leftover vegan butternut squash soup with coconut milk is easy and convenient. Here are some tips to help you:
- Storage: Allow the soup to cool completely, and then transfer it to an airtight container. You can store it in the refrigerator for up to 4 days or freeze it for up to 3 months.
- Reheating on the stove: Transfer the soup from the container to a pot and heat it over medium heat. Stir occasionally until the soup is heated through.
- Reheating in the microwave: Transfer the soup to a microwave-safe bowl and heat it for 1-2 minutes on high. Stir and continue heating for 30-second intervals until the soup is heated through.
- Add liquid if needed: If the soup has thickened. In contrast, in refrigerated, you can add some vegetable broth or water to thin it out to your desired consistency.
- Adjust seasoning: After reheating, taste the soup and adjust the seasoning if needed. You should add a pinch of salt and pepper to enhance the flavour.
Always store leftover soup properly and reheat it thoroughly to avoid food safety issues. Enjoy your delicious vegan butternut squash soup with coconut milk anytime!
If you enjoy this soup recipe, you may also love these other recipes! So make sure to check them out!
- The Best Green Pea and Asparagus Soup with Poached Egg
- Chicken, Mushroom and Barley Soup
- Easy Low Fat Creamy Carrot Soup
How To Make Butternut Squash Soup With Coconut Milk: Vegan And Dairy-Free Recipe
Ingredients
- 1 medium butternut squash, peeled, seeded, and chopped into cubes
- 1 tbsp extra virgin olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground cinnamon
- 3 cups vegetable broth
- 1 cup coconut milk, unsweetened
- salt and black pepper to taste
Instructions
- Preheat oven to 400°F.
- In a large bowl, toss butternut squash cubes with olive oil until coated. Arrange on a baking sheet and roast for 25-30 minutes or until tender and lightly browned.
- In a large pot over medium heat, sauté onion and garlic in olive oil for 2-3 minutes until soft.
- Add roasted butternut squash, cumin, smoked paprika, and cinnamon. Stir to coat the vegetables with spices.
- Pour in vegetable broth and bring to a boil. Reduce heat to low and simmer for 10-15 minutes.
- Using a blender, puree the soup until smooth and creamy.
- Return the pot to the stove and stir in coconut milk. Cook over medium heat for another 5-7 minutes until the soup is heated through.
- Season with salt and black pepper to taste.
- Serve hot and enjoy!
Notes
- Don’t skip the step of roasting the butternut squash – it really brings out the flavor and sweetness of the squash.
- Be sure to use unsweetened coconut milk, as sweetened coconut milk can alter the taste of the soup.
- Adjust the spices to your liking – if you prefer a spicier soup, add more smoked paprika or cayenne pepper.
- If you don’t have a blender or immersion blender, you can use a potato masher or a fork to mash the squash until it reaches your desired consistency.
- To make this recipe more filling, you can add some protein, such as cooked quinoa or chickpeas, to the soup.
- If the soup is too thick for your liking, you can add some additional vegetable broth or coconut milk to thin it out.
- For an extra burst of flavor, top the soup with some chopped fresh herbs, such as cilantro or parsley, before serving.
- To store leftover vegan butternut squash soup with coconut milk, allow it to cool down to room temperature before transferring it to an airtight container. You can then store it in the refrigerator for up to 4-5 days.
- To reheat, simply heat it on the stove over low heat, stirring occasionally, until it is warmed through.
- If the soup has thickened up too much after being refrigerated, you can add a little bit of water or vegetable broth to thin it out.
