A creamy, dairy-free butternut squash soup with fresh orange, ginger and pumpkin seeds.
This rich and creamy butternut squash soup is the perfect thing to enjoy on a fall day or just when you want something comforting to eat.
Amazingly, though it tastes like it’s loaded with butter and cream, the recipe is dairy-free (without the optional garnish).
The secret to its plush texture lies in the ratio of vegetables to broth, and the addition of one small potato for body.
Not to mention a good spin in a powerful blender!
I love to put my Vitamix to work just for this purpose, because it makes absolutely velvety-textured soups.
Whenever I use naturally sweet vegetables in a recipe, such as Sweet Potato Soup with Curry Spices I like to put the spotlight on their flavor.
One way to do that is to amplify their natural sugars with spices.
Adding spice to winter squash is a no-brainer.
Just think about cinnamon-scented pies made with canned pumpkin (which is often actually butternut squash).
In savory dishes, balancing that sweetness calls for complimentary seasonings like fresh citrus and ginger, ingredients that add contrast and play up the natural sugars, but without making it all too cloying.
Butternut Squash Soup Garnish
This soup is garnished with fresh herbs and crunchy toasted pumpkin seeds, two ingredients that add interesting texture and another layer of flavor, which is always welcome in a smooth purée.
For a totally vegan dish, omit the yogurt or use a plain plant-based yogurt instead.
Swirl a spoonful over each bowl, along with a drizzle of olive oil for a pretty presentation.
Butternut Squash Soup with Ginger and Orange (Vegan)
Creamy, dairy-free butternut squash soup with fresh orange and ginger - fresh and simple.
Ingredients
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 1 tablespoon grated fresh ginger
- 1 butternut squash (2 1/2-3 pounds) peeled and cut into 1-inch chunks
- 1 small non-starchy potato (such as Yukon Gold or Red Bliss), peeled and chopped
- 1 tablespoon maple syrup
- 5 cups vegetable stock or water
- Zest and juice of 1 orange
- Fine sea salt
- Fresh chopped herbs (such as chives or parsley)
- Toasted chopped pumpkins seeds, almonds or pistachios
- Creme fraiche or plain yogurt (optional)
Instructions
- Heat oil in a large pot or Dutch oven over medium heat. Add the onion and ginger; cook 5 minutes or until softened, stirring occasionally.
- Stir in the squash, potato, maple syrup, stock and orange zest and juice; season generously with salt (start with 1 1/2 teaspoons). Bring to a simmer, then adjust heat to medium-low. Cover the pot and cook until the squash is soft when pierced with a fork.
- Puree the soup in batches in a blender or with an immersion hand blender until very smooth.
- Garnish with the herbs and pumpkin seeds, and a spoonful of creme fraiche or yogurt, if you like.
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 169 Total Fat: 7g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 5g Cholesterol: 8mg Sodium: 712mg Carbohydrates: 23g Net Carbohydrates: 0g Fiber: 2g Sugar: 14g Sugar Alcohols: 0g Protein: 4g
Pin this recipe:
Hi there! I’m Karen, a mother of two and a professionally trained cook certified in holistic nutrition.
As the recipe developer, photographer and publisher of Familystyle Food, I share recipes and tips for making easy seasonal meals that are healthy and flavorful. Learn more about me here.
Check out the full recipe index.
Have a question or feedback on a recipe?
Join the conversation and leave a comment below, or send me an email — I love hearing from you!
Anna says
I make a very similar recipe using carrots and potatos instead of the butternut squash. I keep meaning to try it with squash, so I guess when I do, I’ll use your recipe. The orange juice sounds like a good addition.
Laura says
Yay, I have a butternut squash that’s been wasting away in my fridge for a couple of days now.
This recipe will be perfect. 🙂
Cedar says
That looks so delicious! I have a great big butternut squash on my kitchen table, I think this post just made me decide to make a soup out of it!!
Patricia Scarpin says
The soup looks really silky and also delicious – the color is so vibrant!
Karen says
Anna, I like how the OJ adds a little sweet, tangy background.
Laura – Soup to the rescue!
Cedar – I have a few more sitting around the kitchen, too. It’s good that they can keep a while…
Karen says
Thanks, Patricia. I have a friend who painted her dining room walls this color. So warm and appetizing!
Tony says
Sometimes, when I am unable to fall asleep, I find my mind turning to this unfortunate eternal verity:
Humankind cultivates squashes and brings them into our homes, only to let them waste away.
TL
Carrie says
Ooo…I’ve been looking for a good dairy-free butternut squash soup for a while now. I love the addition of orange juice.
I can’t wait to try it!
Dani Spies says
Karen – you’re gonna think I’m crazy, cause I feel like I say the same thing every time I post on your site–But I swear I have had butternut squash soup on the brain!! And I love that this is dairy free AND I love ginger!!!
Guess I’ll be trying this one…
Thanks!
Sarah says
Yum–love squash soup. Just made some the other day with Kabocha pumpkin. I like the idea of the ginger and OJ–will definitely try that this winter. BTW, made your rosemary parm. popcorn the other night. It was delicious!
valentinA says
Hmmm, I think I should try that someday!
Susan says
I make a lot of butternut squash soup and am always looking for ways to vary it. I love the addition of the orange in yours. And that’s quite a brilliant pic you’ve got there!
Karen says
Tony, you are the Philosopher in the Kitchen, for sure. When are you coming over?
Carrie, yes, I think you’ll like it!
Dani, we must be so, so simpatico.
We could throw a great dinner party together!
Sarah, thanks! Kabocha is my number one favorite squash. I have a hard time finding it here, sadly.
Valentina, I hope you’ll be in the mood for it on a chilly day…do you get those?
Susan, thank you…the photo-taking is a matter of good timing in my house; good afternoon light, kids at school…
The orange and ginger are really nice together – let me know what you think.
sher says
That looks fabulous! I start craving butternut squash at this time of the year, and that’s a great recipe. I love that it’s dairy free.
Emilie says
It sounds like everyone is a fan of the butternut, and I am as well. It looks delicious; I think I might bring it to the table for Thanksgiving dinner. What nuts do you use to garnish it? I was thinking walnuts, but maybe pine nuts would be good.
Bruno says
Karen,
This soup would definitely take the chill off an autumn day… looks great!!
Karen says
Hi Sher! My husband doesn’t tolerate dairy lately, so I’m learning to leave it out. Surprisingly, I don’t really miss it.
Emilie, this would be so good for Thanksgiving. I used toasted sliced almonds, but pine nuts or walnuts would be delicious too.
Hey Bruno…yes now that fall seems to have arrived here, it’s soup time!
Vanessa says
I make almost exactly the same soup but I add more ginger (lots more) and chipotle and I don’t add potatoes or carrots…just squash. I think I’ll make some tomorrow.
Karen says
Oooh, Vanessa, I love the idea of the chipotle and more ginger. Yum.
Brad says
Just made it and it was delicious, thanks!
Nancy Wynne Putnam says
I am on an iodine-free diet for the next month and this recipe works! I am so excited because not only do i have all the ingredients here, but they are all allowed! I love butternut squash soup, but always put dairy in, so this is a wonderful alternative (though I will miss the cheese i add on top!) THANK YOU!
RUTH CHIARI says
Can’t find this recipe. Can you please direct me?
Karen says
Hi Ruth, I updated this post and recipe is available – thanks!
Liza says
Oh, I have to make this, and soon! XO
Kate says
Soup is quick and easy to make and very good!