This simple + cozy butternut squash soup is blended with coconut milk and creamy white beans for a boost of fiber and protein. It’s got a silky texture (not too thick!) and is gently spiced so it’s flavourful but family friendly. I love to swirl it with chili crisp or salsa macha for the grown ups!

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Honestly, how good is a cozy bowl of soup at the end of a chilly day? With some crusty sourdough bread, it’s exactly the kind of healthy comfort dinner I crave…and this silky butternut squash soup with coconut milk is packed with immune supportive nutrition from beta-carotene rich carrots and butternut squash. 

I live for a blended, veggie rich soup but I do, ahem, have some thoughts about what makes a really good butternut squash soup.

Like how soup is quite a light meal, and I need a little more substance to fill me up. My go-to fix is to puree a can of soft white beans right into the soup for a boost of plant-based protein and fiber, about 8g protein and 10g fiber per bowl.

Also, can I be honest?? I kinda hate an overly sweet butternut squash soup. Like, it’s not dessert.

So I use just enough cinnamon to add complexity to the flavour, but it’s grounded by coriander, turmeric and cumin for a flavourful but not in your face spice level (because my littlest is kinda selective and I’m always trying to win her over!)

This soup is lovely as a light meal on its own, or with a sandwich on the side. I highly recommend a drizzle of some sort of chili – like chili crisp, Italian style chile oil or a salsa macha – for the grown ups for more intense flavour. And if you want to boost the protein, you could top this soup with my crunchy baked tofu, crouton style!

Want more flavourful plant-based recipes that even meat eaters will love? Grab a copy of my book, Plant Magic!

This is how I make a simple blended butternut squash soup

If you’ve been here for a while, you know that I LOVE a roasted veg.

But I really wanted to make a butternut squash soup where you didn’t have to roast it first…and I’m so happy with how it turned out!

I’m not gonna lie, there is a bit of chopping to be done, but otherwise, it’s a really simple soup – 7 ingredients plus a few spices – that comes together in one pot, with an immersion blender.

Let’s talk texture: I don’t like my blended soups too thick, because it feels like baby food to me. I balanced the creamy + blended elements with enough broth that the texture of this soup is creamy and silky but not heavy. 

Nutrition Corner: I’m gonna let my inner dietitian out for a sec, because this soup is soooo good for the cooler months, when our immune systems need a boost. Garlic, spices and vitamin A rich veggies like squash and carrots are exactly what we (and I!) need right now to support immune health. Last fall, I actually decided to check in on my own nutrition intake and was kinda shocked to see that I didn’t always get enough vitamin A so I’ve been really mindful about eating more orange veggies like sweet potatoes, carrots and squash. This soup helps!!

More cozy squash recipes:

White Bean + Butternut Squash Soup with Coconut Milk

4 servings

Prep Time: 15 minutes mins

Cook Time: 30 minutes mins

Total Time: 45 minutes mins

This simple + cozy butternut squash soup is blended with coconut milk and creamy white beans for a boost of fiber and protein.

It’s got a silky texture (not too thick!) and is gently spiced so it’s flavourful but family friendly. I love to swirl it with chili crisp or salsa macha for the grown ups!

• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 1.5 – 1.75 pound butternut squash, peeled + diced
• 4 cloves garlic, minced
• 1 teaspoon coriander
• 1 teaspoon garlic powder
• ½ teaspoon cinnamon
• ½ teaspoon turmeric
• ½ teaspoon salt
• ¼ teaspoon cumin
• 4 cups broth, or use 1 tbsp Better Than Bouillon + water
• 1 cup full fat coconut milk
• 1 398mL can soft white beans, navy or cannelini
• squeeze lime

Optional, for serving

• chile oil, chili crisp, salsa macha

• Heat oil in a soup pot on medium heat. Add onion + carrot + squash, stirring occasionally, until onion translucent and softened and pan starting to brown on bottom, 10-12 minutes.

• Add garlic, salt + spices, and bouillon concentrate, if using, stir constantly for 1 minute.

• Add water/broth, coconut milk, beans, bring to boil on high. Turn heat back down to medium and simmer 15 minutes, or until squash is fork soft.

• Remove from heat, puree with immersion blender until smooth.

  Serve with chili oil if you like!

If you don't have an immersion blender, you can blend the soup in batches in a high speed blender designed to take a bit of heat. But be very careful as it can be a little dangerous! ALWAYS cover the blender with a towel, and lightly rest your hand against the lid to prevent any spills.