Farm To Table | Soups & Stews

Butternut Squash Soup Vegan, with Apple & Coconut

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This Vegan Butternut Squash Soup is also gluten and lactose free! Step by step directions for stovetop, in your instant pot and in a crockpot.

Creamy butternut squash soup in a fall bowl.Pin

The other wonderful features of this recipe are that it is incredibly easy to make and freezes beautifully! Make a big batch this fall and enjoy it all winter long.

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This is an absolutely yummy dairy-free and gluten-free take on traditional butternut soup! Nothing better on the cold winter days of upstate New York!

Butternut Squash Soup in a bowl with miniature pumpkin gourds in the background.Pin

This soup can easily be done in 30 minutes! If you would like to, you can roast the squash in the oven whole, to get that roasted flavor. It’s less hands on time, as the oven will do the work. If you roast it, it will take about 50 minutes.

Why this soup works

  • creamy and delicious
  • It only takes 30 minutes to make on stovetop
  • can also be made in the slow cooker
  • vegan and gluten free
  • high in fiber and vitamins A & C, calcium, magnesium and potassium
  • kids love it

What you need

Ingredients for soup; squash, celery, onion, apple, celery, stock, celery sage, salt & pepper coconut milk.Pin
  • butternut squash
  • apple
  • celery
  • onion
  • full fat coconut milk
  • vegetable broth
  • fresh or dried sage
  • salt and black pepper

How to make it

How to make it on the stovetop

Step One

Peel and cut butternut in half. Scoop out seeds. Chop into medium chunks.

Chopped butternut squash on board.Pin
Peel and chop butternut.

Step Two

Rough chop apple, celery and onion.

Chopped apple, onion and celery on board.Pin
Rough chop onion, celery and apple.

Step Three
I brown the butternut, over high heat, just until they get a bit of color, but you could skip this step. You could also roast it on a baking sheet in a hot oven to brown it.

Butternut in pot.Pin
Brown squash in a bit of oil to get some color on it.

Step Four

Then add onion and celery and sauté a few minutes.

Celery and onion added to squash.Pin
Add celery and onion and brown them too.

Step Five

Add apple, pepper, salt and sage

Apple and herbs added.Pin
Add apple and herbs.

Step Six

When the onion and apple start to soften, add the coconut milk and stock. Simmer for 20 minutes, or so until squash and veggies are done.

Broth and coconut milk added.Pin

Step Seven

Here is the squash softened.

Cooked down vegetables in pot.Pin
Soup after the veggies are cooked.

Step Eight

Use immersion blender to blend the soup or transfer batches to blender. Be careful not to overfill blender. The hot soup can cause severe burns.

Pureeing soup to blend.Pin
Blend soup with immersion blender until very smooth.

How to make soup in slow cooker

  1. Peel and cut butternut in half. Scoop out seeds. Chop into medium chunks.
  2. Rough chop apple, celery and onion.
  3. Then add squash, onion, celery, apple, pepper, salt and sage to slow cooker.
  4. When the onion and apple start to soften, add the coconut milk and stock. Cook on low for 6 hours on low or 3 hours on high, or so until squash and vegetables are soft.
  5. Use immersion blender to puree the soup or transfer batches to blender. Be careful not to overfill blender. The hot soup can cause severe burns.

How to make it your Instant Pot

Step by step process photographs for instant pot. See details below.Pin

Peel and cut butternut in half. Scoop out seeds. Chop into medium chunks. Rough chop apple, celery and onion.

Step One

Then add squash, onion, celery, apple, pepper, salt and sage to your instant pot.

Instant pot filled with squash and veggies.Pin
All ingredients added to Instant Pot.

Step Two


Almost cover vegetables with vegetable stock or water.

Broth added to vegetables.Pin
Add vegetable broth.

Step Three

Stir well to combine.

Mixed up ingredients in pot.Pin
Stir well.

Step Four

Close lid securely. Turn vent to seal. Select manual and high pressure. Then adjust time to 8 minutes. Use a slow release for about 10 minutes. Then carefully turn the sealing vent to release the rest of the pressure.

Vegetables after cooking.Pin
Vegetables after cooking.

Step Five

Remove lid. Add coconut milk. Puree with immersion blender until very smooth.

Coconut milk added to vegetables.Pin
Add coconut milk. Puree.

Step Six

Can be pureed in blender in batches. Be careful not to overfill as hot soup can burn you.

Blended soup in Instant Pot.Pin
Blended soup.
Butternut squash soup with parsley garnish in a fall themed bowl.Pin

Some favorite variations

  • substitute cream if you are not worried about the soup being vegan
  • mix in ricotta cheese instead of coconut milk.
  • add Italian flavorings, such as; basil, oregano, parsley, parmesan, romano or asiago cheese.
  • add Thai spices like; hot pepper, garlic, coriander, lemongrass, paprika or basil
  • add Mexican spices like: garlic, cumin, coriander, chili powder or adobo seasoning
  • add fun toppings like; pumpkin kernels or pumpkin seeds, toasted nuts, homemade croutons, cheese, bacon bits or fried crispy onions.

Did you know that growing your own butternut is incredibly easy? If you love growing your own produce, these posts are packed full of information about how to get that big harvest by the end of the season! Don’t miss our How to Start a Garden Series!

The first section is Planning Your Garden. Second is Preparing the Garden Site.

The third is Choosing Plants and Planting Your Garden. The fourth is Garden Maintenance.

The last is Harvesting a Garden and Preserving the Harvest, this article has over 100 FREE recipes for preserving your harvest!

Other delicious soups

What to serve it with?

  • grilled cheese sandwiches
  • turkey sandwiches
  • use as a first course for Thanksgiving or Christmas
  • serve with bread for dipping
  • a nice green salad
  • Top with toasty homemade croutons for a nice crunch

If you try this recipe, let me know how you like it in the comments below! I would love to hear from you!
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butternut squash soup with crackersPin

This is so smooth and creamy! We like it with grilled cheese. Yum! I hope you like the recipe today for Vegan Butternut Squash Soup! Don’t forget to sign up for our mailing list. The form is below recipe! As always,

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Butternut squash soup in bowl with fall leaves.Pin

Butternut Squash, Apple, Coconut Soup

This Vegan Butternut Squash Soup is also gluten and lactose free! Step by step directions for stovetop, in your instant pot and in a crockpot.
See Step by Step Photos Above!Most of our recipes have step by step photos and videos! Also helpful tips so that you can make it perfectly the first time and every time! Scroll up to see them!
5 from 21 votes
Print Pin Rate
Course: Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 30 servings
Calories: 73kcal
Author: Beth Neels
Cost: $2

Ingredients

  • 8-9 cups butternut squash
  • 2 Tbsp Olive Oil
  • 1 large apple
  • 1 large onion
  • 1 stalk celery
  • 1 1/2 tsp sage, dried
  • 1 coconut milk
  • 4 1/2 cups vegetable or chicken stock
  • 2 tsp salt to taste
  • pepper to taste

Instructions

Stovetop instructions

  • Cut squash into small pieces. Saute in olive oil for about 5 minutes, turning often.
  • Dice onion and celery. Add onion and celery to butternut and saute a few more minutes until soft.
  • Core apple and cut into small pieces. Add apple and sage to squash and vegetables and saute a few minutes more.
  • Cover with about 4 1/2 cups of stock (depends on how thick you want your soup).
  • Bring to boil. Reduce heat to medium low. Cook about 30 minutes until squash and vegetables are tender.

Slow cooker instructions

  • Follow about instructions until step 4.
  • Slow cook on low for about 6 hours or high for 3 hours until vegetables are tender.
  • Resume directions above.

Instant pot instructions

  • Follow about instructions until step 4.
  • Carefully attach lid. Turn vent sealing lever to seal.
  • Set instant pot to Manual mode. Adjust pressure to high pressure. Adjust time to 8 minutes.
  • Once cycle is complete, allow slow release for about 10 minutes. Then turn vent lever to release to release the rest of the pressure.

To finish soup *all 3 methods*

  • Add coconut milk. Puree with an immersion blender or in batches in a blender. Add more warm stock as needed to thin to desired consistency. Makes 8 cups of thick soup. More if you like it thinner. Freezes very well.
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Video

Notes

Add warm stock to adjust to your preferred consistency.
Makes 8 cups of thick soup. More if you prefer it thinner.
Leftovers can be refrigerated for 3-4 days.
Reheat in microwave, until hot. Or reheat in small pot on stovetop. Add a bit of stock or water if soup is very thick.
For longer storage, freeze up to 6 months. Freezes well. Make a large batch and save in small portions for busy nights.
Thaw in refrigerator. Reheat per above instructions.

Nutrition

Calories: 73kcal | Carbohydrates: 7g | Protein: 1g | Fat: 4g | Saturated Fat: 3g | Cholesterol: 1mg | Sodium: 210mg | Potassium: 216mg | Fiber: 1g | Sugar: 2g | Vitamin A: 3970IU | Vitamin C: 8.8mg | Calcium: 23mg | Iron: 0.6mg
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Originally Published 1/24/2015 Updated 6/28/2022

46 Comments

  1. 5 stars
    When I cook for my roommates I have to choose vegan dishes, and we all love soup so this is perfect! Love the option to make it in the Instant Pot too, that’s super handy.

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