Introducing an easy, delicious butternut squash soup recipe that’s rich in flavour yet light and healthy. Naturally vegan and gluten-free, this creamy soup is perfect for a starter, a quick lunch, or a wholesome dinner that will please everyone at the table.
Recipe Difficulty – Easy
Table of Contents
- Why this recipe works
- Ingredients
- Substitutions
- Variations
- How to make it
- Leftovers & storage
- Recipe FAQs
- Rate it
- Recipe card
Why this recipe works
This butternut squash soup highlights the vegetable’s natural sweetness and nutty depth while keeping the texture luxuriously creamy without heavy dairy. It relies on simple pantry ingredients—onion, garlic, sage, vegetable stock and a touch of coconut yoghurt—to create a balanced, comforting flavour. The method is straightforward: sauté, simmer until the squash is tender, then blend until smooth. It’s an accessible recipe that delivers big on taste with minimal effort.
Butternut squash is nutritious and versatile. It adds fibre and vitamins and pairs well with warming spices, fresh herbs, and crunchy garnishes. Served with toast, gluten-free bread, or a simple salad, this soup makes for an easy weeknight meal or an elegant starter when entertaining.
Ingredients to make Butternut Squash Soup
- Extra-virgin olive oil – for sautéing the aromatics.
- White onion – provides a sweet, savory base.
- Garlic cloves – adds depth and warmth.
- Butternut squash – the main ingredient, peeled and cubed.
- Fresh sage leaves – folded into the soup and used as a garnish.
- Vegetable stock – creates the soup base; use a good-quality broth for best flavour.
- Coconut yoghurt – makes the soup creamy while keeping it dairy-free.
- Pumpkin seeds – toasted for a crunchy garnish.
- Chilli flakes – optional, for a little heat.
- Toast or gluten-free naan – for serving.
See the recipe card below for exact quantities and full instructions.
Substitutions
- Oil: any neutral oil works (rapeseed, avocado).
- Onion: yellow onion or shallots are fine alternatives.
- Sage: swap for thyme, rosemary or a handful of kale for a different flavour.
- Vegetable stock: use chicken stock if you’re not keeping it vegan.
- Coconut yoghurt: substitute plain yoghurt, Greek yoghurt, coconut milk, crème fraîche or cream depending on dietary needs.
Variations
- Spicy: add extra chilli flakes or a pinch of cayenne for heat.
- Deluxe: finish with a swirl of vegan sour cream or roast the squash beforehand for a deeper, caramelised flavour.
- Kid-friendly: serve with dippers like breadsticks, croutons or melted cheese on toast.
How to make Butternut Squash Soup
Step 1: Peel and cube the butternut squash, dice the onion, chop the sage and crush the garlic.
Step 2: Heat oil in a large pan over medium heat. Add the onion and garlic and cook until softened. Stir in the chopped sage.
Step 3: Add the cubed squash and pour in the vegetable stock. Simmer for about 20 minutes, or until the squash is tender.
Step 4: Transfer the mixture to a blender with the coconut yoghurt and blend until smooth. For a chunkier texture, blend less.
Step 5: Return the soup to the pan and heat gently for a few minutes. Serve garnished with sage leaves, pumpkin seeds and chilli flakes, with toast on the side if you like.
Hint: Use an immersion blender to blend directly in the pot for one-pan convenience. The recipe also adapts well to a slow cooker for hands-off cooking.
Leftovers
Store leftovers in an airtight container in the refrigerator for 3–4 days. Reheat gently on the stove or in the microwave. To freeze, portion into airtight containers and freeze for 2–3 months. Thaw in the fridge overnight before reheating.
Recipe FAQs
Yes. When made with vegetable stock and coconut yoghurt instead of butter or cream, this version is lighter while still creamy and satisfying. It delivers vitamins, fibre and a good balance of carbs and healthy fats.
Peeling is recommended for a very smooth texture, but the skin is edible. If you roast or boil the squash until very soft, the skin can be blended without issue.
It’s sweet and nutty with a creamy mouthfeel. The sage and garlic add savoury notes, and chilli flakes provide optional warmth.
Serve it with crusty bread, gluten-free naan, a crisp salad, roasted vegetables or a simple grilled cheese for dipping.
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Butternut Squash Soup
Ingredients
- 1 tbsp extra-virgin olive oil
- 1 white onion
- 3 garlic cloves
- 1 butternut squash (approx. 1kg)
- 10 fresh sage leaves, plus extra to garnish
- 700 ml vegetable stock
- 170 ml coconut yoghurt
- Pumpkin seeds, to garnish
- Chilli flakes, to garnish
- Toast, to serve
Instructions
- Peel and cube the butternut squash. Dice the onion, chop the sage and crush the garlic.
- Heat oil in a large pan over medium heat. Add the onion and garlic and cook until softened, then stir in the sage.
- Add the cubed squash and pour in the vegetable stock. Simmer for 20 minutes or until the squash is soft.
- Blend the mixture with the coconut yoghurt until smooth. Return to the pan and heat through.
- Serve garnished with sage leaves, pumpkin seeds and chilli flakes, with toast on the side if desired.
Notes
To freeze: Freeze in airtight containers for 2–3 months. Thaw in the fridge before reheating.
Tip: For batch cooking, freeze individual portions for quick lunches. Adjust blending time for a chunkier or smoother texture.
Nutrition
