vegan butternut squash soup
Recipe type: soup
Serves: 6
  • 3 tablespoons virgin coconut oil, plus more to rub on squash halves - l love this brand Dr. Bronner’s Organic Virgin Coconut Oil
  • 1 large butternut squash (about 3 pounds), halved and seeded
  • ½ teaspoon coarse sea salt, plus more to rub on squash halves
  • ⅛ teaspoon freshly ground pepper, plus more to rub on squash halves
  • 6 garlic cloves, peeled
  • 6 thyme sprigs
  • 1 large yellow onion, medium diced
  • ¼ cup diced shallots (approx. 1 medium sized shallot bulb, diced)
  • 4 cups vegetable stock- you can also use chicken stock if you don't need the soup to be vegan
  • ¼ cup full fat or light unsweetened coconut milk - This is the canned coconut milk that you have to shake
  • ¼ teaspoon ground nutmeg
  1. Preheat oven to 375 degrees.
  2. Line a baking sheet with parchment paper.
  3. Using a sharp knife slice squash in half.
  4. Scoop out seeds and strings from cavity. I use a melon baller to do this, as it's quick and easy. You can either compost the seeds, or roast them in the oven. I always roast them in a 275 degree oven until they brown and pop with a bit of coconut oil and some pink Himalayan sea salt.
  5. Generously rub both sides of squash halves with coconut oil (just scoop out some coconut oil and rub it directly on the squash, you don't need to melt it first) and season each cut side with salt and pepper. Place 3 sprigs of thyme and 3 garlic cloves in each in each cavity.
  6. Carefully place squash halves cut side down on the baking sheet.
  7. Roast squash for 50 to 60 minutes, until soft and caramelized.
  8. Remove squash from oven and let cool a bit.
  9. Reserve garlic cloves and discard the thyme.
  10. Once squash has cooled a bit, scoop out the butternut squash flesh from the skin, and set aside in a bowl.
  11. Melt 3 tablespoons coconut oil in a large dutch oven over medium-high heat if using a gas range. I have a induction cooktop that I haven't entirely figured out, so I turn the heat to medium, as medium high is a bit intense.
  12. Add in diced onion and shallots and a pinch of sea salt, and sauté the onion and shallots for 7 to 10 minutes, until they begin to brown.
  13. Add in reserved butternut squash, reserved garlic cloves, ½ teaspoon salt and a few twists of pepper and sauté for 5 to 7 minutes, until the squash begins to caramelize and stick to the bottom of the pan. Note: Break up the squash with your spoon and stir it frequently, so it doesn’t stick to the bottom.
  14. Pour in vegetable stock, bring to a boil, then decrease the heat to a simmer and cook for 15 minutes.
  15. Puree the soup either using a hand held immersion blender or a regular blender.I always use my vitamix blender because I love a really smooth and creamy soup. NOTE: I always wipe down the soup pot while the soup is pureeing, so there are no chunks leftover in the pot.
  16. Return the pureed soup to the pot.
  17. Warm up the soup and add in ¼ cup coconut milk and ¼ teaspoon nutmeg.
  18. Taste the soup and add a splash more coconut milk or salt to taste. I personally always add a bit more salt and coconut milk. Salt is a natural flavor enhancer, so if your soup tastes a bit bland, add a bit more salt to taste.
  19. Add more stock or water if needed to thin out the soup. Give it another taste and adjust any of the seasonings.
  20. Keep warm until ready to serve.
  21. Leftovers: Let soup cool, then store in a sealed container in the fridge. NOTE: The soup will thicken up, so feel free to add water to thin it out when reheating. I always add a splash of coconut milk as well as salt to taste!
Recipe by Marin Mama Cooks at