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Finished butternut squash soup in a coconut bowl

Vegan Butternut Squash Soup

Vegan butternut squash soup is a rich, plant based classic fall soup. Full of warming spice and loaded with decadent cashew cream, you’ll love diving into this cozy dish on a chilly day.
5 from 3 votes
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 160kcal
Author: Sarah McMinn


Butternut Squash Soup

  • 1 tbsp olive oil
  • 1 medium yellow onion, sliced thin
  • 3-4 garlic cloves, minced
  • 3-4 fresh sage leaves, minced
  • 1 medium carrot, peeled and chopped
  • 1 stalk celery, chopped
  • 1 medium butternut squash, peeled, seeded, and chopped into 1" cubes
  • 1/2 tsp paprika
  • 1/4 tsp nutmeg
  • salt and pepper, to taste
  • 2 cups vegetable broth

Cashew Cream

  • 1/2 cup raw cashews
  • 1/4 cup warm water
  • 1 tsp fresh lemon juice
  • 1/4 tsp salt


  • Begin by making the cashew cream. In a high-powered blender, such as a Vitamix, combine all the ingredients for the cashew cream, placing the water at the bottom. Blend on high until completely smooth. Set aside.
  • Next, prepare the butternut squash. Do do this, first cut the squash in half lengthwise. Scoop out the seeds and stringy membranes and cut off the ends.Stand the squash up on a flat end. With a sharp knife, remove the skin by carefully cutting it away, trying to keep the knife as close to the flesh as possible. Once all the peel is removed, cut the squash into 1″ cubes.
  • In a large soup pot, heat the olive oil over medium-high heat. Add onions and sauté for 3-5 minutes, until onions are translucent. Add minced garlic and sage and sauté for another minute until fragrant. Stir in the carrots, celery, butternut squash, and spices. Stir to fully coat the butternut squash. Add vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until vegetables are tender.
  • Remove from heat. Stir in the cashew cream. With an immersion blender, blend your soup until it is completely puréed.
    If you don’t have an immersion blender, you can do this in a food processor. If you are using a food processor, allow your soup to cool slightly before transferring it carefully to the food processor. Be sure not to over-fill your food processor. This is best done in batches. Serve immediately with additional cashew cream, toasted pepitas, or freshly ground pepper.


Serving and Storing – Serve immediately with additional cashew cream, toasted pepitas, or freshly ground pepper. Allow leftover soup to cool to room temperature before ladling it into a large, airtight container. You can store it for up to 5 days in the refrigerator. You can also freeze the soup for up to 6 months. When you are ready to serve it, allow it to thaw in the refrigerator for at least 6 hours.
Reheating – To reheat, you can either place the soup in the microwave for a few minutes to warm it through. You could also pour it into a pot and reheat over medium-low heat until the soup has warmed through.
  1. To reduce sodium, use a low-sodium vegetable broth. They taste almost identical but often contain a fraction of the amount of salt.
  2. Feel free to swap out the oil with a tablespoon of water to reduce the calories and fat.
  3. If you have a nut allergy, substitute the cashew cream with full-fat coconut milk. Just note that coconut milk will give the soup a subtle coconut flavor.
Instant Pot Instructions
To make this recipe in an instant pot, skip sautéing the aromatics and throw it all into the pot at once. Then set the pot to manual pressure for 8 minutes and do a quick release. Then follow the steps to add cashew cream and blend the soup using an immersion blender.


Calories: 160kcal | Carbohydrates: 17g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Sodium: 642mg | Potassium: 545mg | Fiber: 2g | Sugar: 6g | Vitamin A: 13010IU | Vitamin C: 11.1mg | Calcium: 46mg | Iron: 2.4mg