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Golden Autumn Squash Soup (Vegan)


A nod to one of my all time favorite soups, revised to make it lighter in calories and vegan! This soup comes together easily, especially with the proper tools. Fills two 32 oz containers plus a nice big bowl for the chef to enjoy. 


2-2 ½ Lb Butternut Squash

14oz can of organic pumpkin puree - NOT pie filling

2 sweet/tart apples, peeled and diced (I like honey crisp, fuji, pink lady)

1 TB plus 2 teaspoons extra virgin olive oil, divided

1 C chopped white onion

1 clove garlic, finely minced

½ Tsp kosher salt

2-3 C Organic Vegetable Stock

2 teaspoons curry powder

½ teaspoon cinnamon

1 teaspoon ground ginger

1 TB honey (optional, can be replaced with preferred natural sweetener)

½ cup plain unsweetened almond milk or (or half and half but this is no longer vegan)


Helpful Tools:

food scale that can measure in grams or ounces

Good quality immersion blender. 


  • Preheat oven to 400 degrees F.

  • Line a large baking sheet with parchment paper

  • Scrub the outside of the squash very well.

  • Using a long, sharp knife and a stable surface, cut the squash in half lengthwise. Scoop out seeds and discard (or save for later to make toasted squash seeds)

  • Place squash cut side UP on the baking sheet, and drizzle 1 teaspoon olive oil on each side, rub in, making sure all exposed flesh has been covered.  

  • Bake squash for 45 min-1 hour, on center rack, or until a fork inserted in the thickest part can pierce easily. Liquid will pool in the cavity where the seeds were. This is normal, and should reabsorb while it cools. Allow the squash to cool on the pan for at least 20 minutes after baking, then scoop flesh out into a bowl, making sure not to get any peel.  It should scoop out easily.

  • In 6-8 quart pot, add 1TB of olive oil and onions, sprinkle salt over the onions, cook over medium heat until onions are translucent, but do not brown. Add minced garlic and cook just until fragrant.

  • Add in butternut squash, pumpkin puree, diced apples and 2 C vegetable stock. Mix together.

  • Stir in curry powder, cinnamon, ground ginger and honey.

  • Cover and simmer over medium-low heat, about 15 minutes, stirring occasionally.

  • Reduce heat, and CAREFULLY use the immersion blender to create a smooth soup, adding more vegetable stock until you get your desired consistency. I like to blend mine until it is completely smooth and silky.

    • If you do not have an immersion blender, carefully ladle soup into a blender cup, only filling half way, and process in batches until all soup is your desired texture.

  • Return soup to the stock pot. Simmer an additional 10 minutes on low heat. This is the time to taste your soup and judge if it needs any additional salt, or any black pepper. As the soup simmers, the warmth from the curry powder and ginger will continue to evolve.

  • If serving all soup immediately, stir in ½ - 1 cup of unsweetened plain almond milk to the entire pot. If not, divide soup into containers without adding almond milk. Soup will keep in the refrigerator for about 3 days or the freezer at least 1 month. Add almond milk just before reheating. 

Let me know how you enjoy your Autumn Squash Soup!

*Some of my recipes may include links to my favorite products, and those links may provide me a small commission for sharing with you! 

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