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.
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.
This is an absolutely yummy lactose and gluten free take on traditional butternut soup! Nothing better on the cold winter days of upstate New York!
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
- butternut squash
- apple
- celery
- onion
- coconut milk
- vegetable stock
- fresh or dried sage
- salt and pepper
How to make it
How to make it on the stovetop
- Peel and cut butternut in half. Scoop out seeds. Chop into medium chunks.
- Rough chop apple, celery and onion.
- I brown the butternut, over high heat, just until they get a bit of color, but you could skip this step.
- Then add onion, celery, apple, pepper, salt and sage and saute a few minutes.
- When the onion and apple start to soften, add the coconut milk and stock. Simmer for 20, or so until squash and vegetables are done.
- Here is the squash softened.
- 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 soup in slow cooker
- Peel and cut butternut in half. Scoop out seeds. Chop into medium chunks.
- Rough chop apple, celery and onion.
- Then add squash, onion, celery, apple, pepper, salt and sage to slow cooker.
- 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.
- 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
Peel and cut butternut in half. Scoop out seeds. Chop into medium chunks. Rough chop apple, celery and onion.
- Then add squash, onion, celery, apple, pepper, salt and sage to your instant pot.
- Almost cover vegetables with vegetable stock or water.
- Stir well.
- 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.
- Remove lid. Add coconut milk. Puree with immersion blender until very smooth.
- Can be pureed in blender in batches. Be careful not to overfill as hot soup can burn you.
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, 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
- Yellow Squash Soup
- Venison Soup
- Mexican Turkey Soup
- Asparagus Soup
- Cheesy Cauliflower Soup
- Easy Clam Chowder
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
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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, Apple, Coconut Soup
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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Nutrition
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Originally Published 1/24/2015 Updated 9/15/20
rika
This is the perfect creamy soup to enjoy during cold season! The coconut flavor is wonderful.
Beth Neels
Thank you Rika so glad you enjoyed it.
Shanna
So yummy! I can’t wait until I can plant my garden again this year to get lots of squash for this amazing recipe.
Beth Neels
I know. the struggle is real in the winter! Thanks Shanna!
Toni Dash
This is such an amazing soup!! A new favorite at my house!
Beth Neels
I’m so glad you liked it Toni! Thanks for letting me know!
Andrea
This looks so creamy and smooth. Its a great healthy option for everyone to enjoy.
Beth Neels
Yes. It’s really good. Thanks Andrea!
Emily Flint
I never thought adding coconut milk would make a difference but it was just the right addition to this yummy soup!
Beth Neels
I love the coconut milk. It gives it a nice creamy texture. Thanks Emily!
Angela
There is nothing better then a silky smooth soup on a cold day. The apple and coconut really add great flavor.
Beth Neels
Thanks Angela! I totally agree!
Laura Tobin
I made this recipe yesterday, it was superb. What a great idea to add apples. My boys loved it
Beth Neels
I’m so glad Laura! We love it too! Thanks!
Jenn
The addition of coconut milk puts this soup recipe over the top, and it’s our all-time favorite!
Beth Neels
Thanks Jenn! I’m so glad you liked it!
Jacqueline Debono
This soup looks and sounds so yummy! I make a similar soup with sweet potatoes and some curry powder. Need to try it with butternut squash!
Binky
Oh, I haven’t made a sweet potato soup yet. I will have to try that! Thanks Jacqueline!
Alexis
I love butternut squash soup this time of year! This recipe looks delicious, I’ll have to give it a try this week.
Binky
Oh, so do I! It’s so creamy and delicious! Thank you Alexis!
Julie Running in a Skirt
I am such a sucker for butternut squash soup! What a great combination of flavors with the addition of the apple and coconut. Adding to my meal plan!
Binky
Thanks, Julie! It really is a nice combination of flavors!
Nicole
Wow! I love soups and it certainly sounds very comforting! I am so intrigued to try this with all those flavours!
Binky
They really end up working nicely with each other! Thank you, Nicole!
Geetha Priyanka
Yum!!! Perfect food to enjoy this chilly weather. Nutty flavour from oconut and sweetness from apple is totally a perfect combo to try.
Binky
I thought so too! Thanks so much, Geetha!
Amanda Wren-Grimwood
The colour of this is perfect! I love the combination of coconut and apple too. It certainly looks lovely for the autumn weather!
Binky
Thanks so much Amanda! It is super comfort food for the chilly weather!
Cliona Keane
Perfectly seasonal! You can’t beat a proper warming soup like this at this time of year.
Binky
I agree! I just love soups in the fall! Thank you Cliona!
Andrea Metlika
Butternut squash soup is a fall staple in my house. This recipe sounds fabulous with the apple and coconut milk. Pinning this for later.
Binky
Thank you Andrea! I’m glad you enjoyed the recipe!
Ellen
One of my favorite soups that I really never make. That must change because this looks delicious!
Binky
It really is a delicious soup! Go make some! 🙂 Thanks, Ellen!
Lauren DeliciousLittleBites
I really need to try this! I love all the flavors but haven’t tried them all together – sounds so good!
Binky
Thanks Lauren! We really enjoy it! I hope you do too!
Jere Cassidy
Yum. I love the addition of the apples to the soup and using coconut milk is such a great idea. Look delish.
Binky
The coconut milk makes it extra creamy! Thanks, Jere!
Donna
This sounds like a yummy combo
Binky
Thank you so much Donna! I’m sorry I missed your comment! I wish I could make some for you, you would love it!
Stephanie
I love butternut squash soup. Great idea to add apples.
Binky
Me too, Stephanie! The apples give it a nice sweetness! Thanks for your comment!