Sweet Vegan Butternut Squash Soup


This sweet, nutty-flavored squash soup is perfect for cold, fall days. Get ready for a warm hug for your insides. Drizzle with olive oil, non-dairy cream, pumpkin seeds, and fresh thyme, if desired.

Prep Time:
10 mins
Cook Time:
1 hrs 30 mins
Total Time:
1 hrs 40 mins
6 servings


  • 3 tablespoons olive oil

  • 1 medium butternut squash, halved and seeded

  • 1 medium sweet potato, halved

  • 4 cloves garlic, minced

  • 8 leaves fresh sage, or to taste

  • 1 tablespoon maple syrup

  • 4 cups vegetable broth, divided

  • 2 bay leaves, or more to taste

  • 1 cinnamon stick

  • 1 tablespoon fresh thyme

  • 1 teaspoon salt

  • ground black pepper to taste


  1. Preheat the oven to 400 degrees F (200 degrees C). Coat a baking sheet with olive oil.

  2. Place butternut squash and sweet potato cut-sides down on the baking sheet.

  3. Bake in the preheated oven until easily pierced with a knife, 45 to 50 minutes. Remove from the oven and let sit until cool enough to handle.

  4. While squash and potato are cooking, heat 3 tablespoons oil in a skillet over medium-high heat. Add garlic and fresh sage and cook until garlic is browned and sage is crispy, 3 to 5 minutes. Remove sage to a paper-towel lined plate. Transfer garlic to a blender.

  5. Scoop out the flesh of the butternut squash and potato using a spoon and transfer to the blender with garlic. Discard squash and potato skins. Add maple syrup and 1 cup vegetable broth to the blender and process until smooth, 1 to 2 minutes.

  6. Strain through a sieve to remove any lumps and transfer into a large pot. Add remaining 3 cups vegetable broth, bay leaves, cinnamon stick, 1 tablespoon thyme, and salt. Bring to a simmer over medium heat, then reduce heat to low and simmer for 30 minutes. Season with pepper and sprinkle with crushed sage leaves.

Nutrition Facts (per serving)

221 Calories
7g Fat
39g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 221
% Daily Value *
Total Fat 7g 9%
Saturated Fat 1g 5%
Sodium 724mg 31%
Total Carbohydrate 39g 14%
Dietary Fiber 6g 23%
Total Sugars 10g
Protein 4g
Vitamin C 46mg 230%
Calcium 143mg 11%
Iron 2mg 12%
Potassium 886mg 19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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