January 18, 2022
Vegan White Bean & Roasted Butternut Squash Soup
Creamy roasted butternut squash soup made without any dairy! This delicious and easy butternut squash soup recipe gets its creaminess from white beans and coconut milk. It’s vegan and full of fiber and vitamin A for a cozy lunch or dinner.
Prep Time
10 mins
Cook Time
1 hr 20 mins
Total Time
1 hr 30 mins
This post may contain affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. Please read my policy page.
One can never have too many squash recipes. Especially considering that it’s affordable, seasonal, and boasts some pretty terrific nutrition stats.
Since we’re talking squash, I’ll admit that butternut squash is one of my favorites. The sweet, nutty taste is brought out even more when roasted too. I’m such a butternut squash fangirl, it’s ridiculous. I’ve even roasted butternut squash then drizzled almond butter and maple syrup on top for a mid-afternoon snack. Turns out almond butter on butternut squash is so addicting that I ended up having it for breakfast too. YUM.
Back in 2016 (whoa) I made this incredible roasted butternut squash soup with coconut milk and a little secret ingredient for making it extra creamy: white beans! This soup is so cozy, warming and filling, you’ll seriously want to make it again and again. It also freezes well, so cook up a big batch and enjoy all season long!
Looking for nourishing meals?
Look no further! We launched a FREE 7-day Simple & Nourishing Meal Plan (made for two people!) that’s gluten free, dairy free friendly and veg-friendly. This plan is all about focusing on foods that nourish your body while keeping you satisfied and feeling GOOD. Bonus? They’ll make you excited to get creative in the kitchen! You’ll find:
- flavorful, easy recipes for you (and a loved one or roommate) to enjoy — desserts included!
- a grocery list with everything you’ll need to make each recipe
- a meal plan calendar to guide you through the meals each day of the week
Click here to sign up and download the FREE meal plan!
Ingredients in roasted butternut squash soup
This flavorful roasted butternut squash soup recipe is made with super simple ingredients that make it incredibly creamy and delicious. Here’s what you’ll need to make it:
- Butternut squash: the star of the show is the roasted butternut squash. It adds a delicious depth of flavor and is way easier than peeling and cubing squash beforehand. Get all of our best tips & tricks for roasting your butternut squash here!
- Onion & garlic: for a little savory flavor. You’ll need a little olive oil to cook them down.
- White beans: the secret ingredient in this soup! White beans give this butternut squash soup an amazing creaminess plus a boost of fiber and protein.
- Vegetarian broth: we’ll use some vegetable broth to thin out the soup a bit. I recommend using a low sodium broth so that you can adjust the salt level to your liking. If you’re not vegan or vegetarian you can also use chicken stock.
- Coconut milk: I like to use full fat coconut milk instead of heavy cream to keep the soup vegan & dairy free while adding a delicious creaminess and light sweetness. Feel free to use any dairy or non-dairy milk you’d like.
- Herbs & spices: we’re adding nutmeg for a cozy flavor, plus some salt & pepper to taste. Add fresh chopped sage to the top for a wonderful additional flavor!
Easy ways to customize your soup
Because this butternut squash soup recipe uses simple ingredients, is easy to customize or make swaps as needed. This soup is totally versatile so feel free to make it your own and get creative! Here are some ideas:
- Swap your produce. If you don’t have a butternut squash you can also roast a 2 pound pumpkin or 2 pounds of sweet potatoes.
- Add a boost of veggies. Feel free to roast some carrots along with the butternut squash, or even stir in some spinach or kale for a boost of veggies!
- Add sweetness. Personally, I love to amp up the sweetness of the soup just a bit with a touch of pure maple syrup or brown sugar/coconut sugar and just a hint of cinnamon.
- Try a kick of heat. It’s also great with a teaspoon or two of curry powder and a hint of cayenne pepper.
- Use fresh herbs. To enhance the flavor of this soup, you can also add in extra herbs such as rosemary or thyme.
How to make roasted butternut squash soup
- Roast your squash. Start by cutting your butternut squash in half, scooping out the seeds, and roasting the halves face down on a baking sheet until fork tender.
- Cook the veggies. Next, saute the onion in a little olive oil until translucent, then add the garlic and saute until fragrant.
- Blend the beans. Transfer the onion and garlic mixture to a high powered blender, add in the white beans and half of the broth, and blend until smooth.
- Blend the squash. Add the roasted butternut squash and remaining broth to your blender and blend until smooth and thick. Make sure you DO NOT fill the maximum fill line on your blender — you may need to blend in small batches.
- Heat the soup. Transfer the soup to a large pot and heat over medium-low. Stir in coconut milk until you get the consistency you like, and add some salt and pepper to taste. Because you’ll essentially be cooking the soup after blending it, you’ll avoid having to blend up hot soup!
- Season & serve. Finally, stir in nutmeg and fresh sage, and allow soup to simmer for 10-15 minutes before serving. I like to garnish with fresh pomegranate seeds and a drizzle of coconut milk!
What to serve with butternut squash soup
The options are truly endless! Here are some delicious sides & pairings to serve with the soup:
- Whipped Feta & Avocado Crostini with Pomegranate
- Pat’s 4-Ingredient Paleo Crackers
- Warm Brussels Sprouts Salad
- Winter Butternut Squash Brussels Sprouts Caesar Salad
- Cherry Jam, Turkey & Spicy Cheddar Grilled Cheese Sandwich
How to store & freeze butternut squash soup
- To store: store this vegan roasted butternut squash soup in the fridge in an airtight container for up to 5 days. Feel free to reheat in the microwave or on the stovetop until heated through.
- To freeze: simply let the soup completely cool, transfer it to a freezer-safe container, and store it in the freezer for up to 2 months. To reheat, first let the butternut squash soup thaw in the refrigerator. Then simply reheat in the microwave or on the stovetop until heated through.
More butternut squash recipes to try
- Butternut Squash, Chickpea & Lentil Moroccan Stew
- Chai-Spiced Butternut Squash Smoothie
- Cozy Roasted Vegetable Butternut Squash Lasagna
- Butternut Squash Bacon Spinach Quiche
- Roasted Butternut Squash Broccoli Cheddar Chicken Couscous
Get all of our delicious winter squash recipes here!
I hope you love this delicious, creamy roasted butternut squash soup! If you make it be sure to leave a comment and a rating so I know how you liked it. Enjoy, xo!
Vegan White Bean Roasted Butternut Squash Soup
Prep Time 10 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 30 minutes
Serves 4
Creamy roasted butternut squash soup made without any dairy! This delicious and easy butternut squash soup recipe gets its creaminess from white beans and coconut milk. It's vegan and full of fiber and vitamin A for a cozy lunch or dinner.
Ingredients
- 1 butternut squash (about 2 pounds), halved vertically and seeded
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 4 garlic cloves, minced
- 1 (15 oz) can white beans, rinsed and drained
- 2 1/2 cups vegetarian broth
- 1 1/2 cup full fat coconut milk, from the can (reserve extra liquid for drizzling on top)
- 1 teaspoon salt
- Freshly ground black pepper
- 1/8 teaspoon nutmeg
- 1 teaspoon chopped fresh sage, if desired
Instructions
-
Preheat oven to 400 degrees F. Line a baking sheet with foil or parchment paper and spray foil with nonstick cooking spray. Place the two butternut squash halves face down on baking sheet and bake for 1 hour or until squash is VERY fork tender. Set aside to cool for 10 minutes before peeling off the skin.
-
In a large soup pot or dutch oven, heat olive oil over medium heat; add in diced onion and saute for 6-8 minutes or until onion is translucent. Next add in garlic and saute for a minute longer or until fragrant.
-
Transfer onion and garlic mixture to a large high powered blender, adding in the white beans and half of the broth. Blend until smooth.
-
Next add the flesh of the roasted butternut squash and remaining broth to the blender, but make sure you DO NOT fill the maximum full line on your blender. (You may need to blend in small batches.) Blend mixture until smooth and thick, then transfer to large soup pot and place over medium-low heat. (Alternatively you could use an immersion blender to do all of this -- totally up to you!)
-
Stir in coconut milk until the desired consistency of the soup is reached. Add salt and pepper to taste. Then stir in nutmeg and fresh sage, and allow soup to simmer for 10-15 minutes to bring the flavors together. Serves 4. Pour into bowl and drizzle a little extra coconut milk on top with a spoon. If you're feeling fancy you can garnish it with pomegranate seeds or crispy roasted chickpeas. Up to you!
Recipe Notes
Make this soup your own: Personally I love to amp up the sweetness of the soup just a bit with a touch of pure maple syrup or brown sugar/coconut sugar and just a hint of cinnamon. It's also great with a teaspoon or two of curry powder and a hint of cayenne pepper. To enhance the flavor of this soup, you can also add in extra herbs such as rosemary or thyme. This soup is totally versatile so feel free to make it your own and get creative!
See the full post for storing & freezing instructions!
Nutrition
Servings: 4 servings
Serving size: 1 serving
Calories: 253kcal
Fat: 2.3g
Carbohydrates: 51g
Fiber: 14.8g
Sugar: 8.9g
Protein: 10.6g
This post was originally published on January 13th, 2016, and republished on January 18th, 2022.
Shop This Post
Download My FREE 7-Day Meal Plan
Download My FREE 7-Day Meal Plan
Join the AK email list and get my brand new, FREE Simple & Nourishing 7-day Meal Plan delivered to your inbox.
You might also like
Having ambition is about being brave. It's about having the confidence to do what we were made to do.
By fueling your body and honoring your journey you can accomplish whatever you set your mind to. In this space, we are committed to the pursuit of wellness and determined to stay balanced and real. We welcome you to our Ambitious Kitchen.
Explore The Blog
37 comments
Yay for cozy soups! This is totally my next dinner. Thanks for the recipe Monique 🙂
You talked about broth. I don’t see broth listed on the ingredients.
All fixed!
My mother makes a very similar soup and it’s so delicious! Your presentation is just so elegant!
This looks incredible, Monique!
YUM! This looks amazing! I seriously love how much plants based protein is in this lovely soup! I just pinned it 🙂 Also, butternut squash with almond butter and maple syrup sounds AMAZING!! Thanks for the recipe!
Xoxo- Cailee @ http://hellohealthyeating.com
Yum! Beautiful, cheap, easy, delicious. I love butternut squash!
I have to try roasted butternut squash with AB + maple syrup…holy deliciousness. This soup looks perfect and the pictures are gorgeous! <3
I can’t think of aything lovelier that snuggling up with a bowl of creamy soup on a chilly afternoon! This looks delish!
Perfect, simple recipe. I’m a butternut girl too 🙂
Yum! I love squash soup!
Obsessed! Butternut squash is definitely a fave and I love your snack idea with nut butter, too!
Holy beautiful.
Do you have to bake the butternut squash? Or can you boil everything in a pot? Also, could you use the butternut squash that is already pealed and cut up?
Hi Monique! Would you recommend butter beans or cannellini beans for this soup? We don’t get generic canned ‘white beans’ here in Australian supermarkets. Thanks!
Hi! Cannellini beans will be great in here 🙂 Enjoy!
I made this soup for dinner last night and it was delicious! Thank you for sharing!
I would love to save the recipe on pinterest, but I keep getting a message saying that your site does not allow users to save pins.. is this an error? It happened on both my phone app and desktop — just wanted to give you a heads up in case there’s a glitch and this wasn’t intentional 🙂
So glad you enjoyed it! We had a tech glitch on the site that is now resolved – thanks so much for your patience!
I would love a cup measurement of the butternut squash. I grow them and they end up quite a variety of sizes. I know weighing would be best, but I don’t have a kitchen scale that has that weight capacity. Looks like an amazing soup!
Totally understand! A 2 lb butternut squash here is about 3 cups 🙂
This is so yummy! And my bean-hating family member couldn’t taste them in this soup- bonus fiber and protein 😊
Perfect! Love that 🙂
If I use coconut milk instead do I need to use a whole can? I love all your recipes. We have made some awesome dinners 💜
You’ll only need 1 cup so you’ll only end up using about 1/2 of the can. So happy to hear that you’re finding recipes you love!
Looks delicious! Would chickpeas work in here in place of white beans?
yes, absolutely!
WOW. We love this soup. So easy. So filling. Cannot believe it’s vegan. We add some cinnamon as well. Highly recommend!
So glad you loved it! Great idea to add a pinch of cinnamon, too 🙂
This was so good, far superior to other butternut squash soups I’ve made in the past. Roasting the butternut squash is key! And while coconut milk might be a good match (the only way I’ve made similar soups in the past), almond milk worked brilliantly! Will be making this over and over again!
Thank you <3
Amazing! So happy to hear that 🙂
Isually not a fan of butternut squash, but this is simply delicious!!! Made it tonight, and already shared the recipe with a few people! It was too good to keep to myself!
Such a cozy, delicious meal for a cold night. My family enjoyed this soup immensely.
Yay!! So glad you did 🙂
Will be making this soon i never had white bean and roasted butternut squash soup before perfect for raining days in Singapore and after office meals will dm you if i make this and let you know how it goes Thanks Ramya
YUM!!! Didn’t have white beans so we added red kidney beans – they’re mild and we didn’t mind the red bits. Also added some roast carrot, cabbage and a bit of roasted beets because we were a bit short on squash (we roasted frozen cubed squash which didn’t take long to cook). Squash was easily still the dominant flavour. Seasoned as as directed (nutmeg – who knew!). Such a great soup for a cold day – versatile and a great way to use leftover veggies in addition to the squash.
One of the best vegan soups for fall (or anytime!). Definitely add the sprinkle of pomegranate seeds on top. I usually add a dash of cayenne pepper to spice it up a bit. I also often buy the prepared cubed butternut squash from T. Joes – more convenient. This has become a favorite pre-Thanksgiving-dinner light lunch or snack.
This was delicious! Super easy to make and everyone loved it. I roasted the squash in diced chunks with olive oil, salt and pepper instead of in halves. Also served with parmigian cheese. I will definitely make this again!