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Soup Season | Vegan Squash Soup

Updated: May 19, 2020

It's sweater weather and soup season! Squash soup is a bowl full of vegetables, which means it is packed full of vitamins and minerals. Squash soup is a creamy soup, perfect for dipping bread or a grilled cheese sandwich. So grab your favorite sweater, a bowl of vegan squash soup and let's get komfy.


6-8 medium / large Carrots

1 bundle of Celery

1 medium sized Yellow or Red Onion

6 cloves Garlic

1 large Butternut Squash

Olive Oil

Optional: Red Pepper Flakes

1 cup of coconut milk

Water as needed

Note: You can also roast jalapenos if you like a little heat


Baking Pan


Chopping Knife


1. Chop and slice all of the ingredients. Chop the carrots into small / medium sized pieces to help the carrots roast at the same pace as the other vegetables. If the carrots are still solid at the end of roasting, you can leave the carrots in the oven for an extra 15-20 minutes.

2. Place on a well oiled pan and add some extra olive oil on top to help roast the vegetables

3. Bake at 350 degrees for one hour - I chose 350 degrees to prevent the garlic and onions from burning. The onions and garlic will still get crispy. You can always take them out early and leave the rest of the vegetables in longer to roast.

4. Once the vegetables have roasted, allow the vegetables to cool before placing into a blender.

5. Depending on the size of your blender, you may need to split the vegetables up and divide the coconut milk into separate batches.

6. I chose to only add a cup of coconut milk due to the high calories and fat content. You can also use almond milk but I prefer the thick and creaminess of coconut milk. Almond milk is low in calorie if you want a low calorie option. Once you have added the coconut milk, add water as needed to help the blender mix the vegetables.

7. Serve & enjoy!


Serving Size: Combined Ingredients

Calories: 586

Total Fat: 49 g

Saturated Fat: 42 g

Cholesterol: 0

Sodium: 91 mg

Carbohydrates: 41 g

Fiber: 7.52 g

Sugar: 13.04 g

Protein: 10.69 g

Serving Size: 1/4 mixture

Calories: 146.5

Total Fat: 12.24 g

Saturated Fat: 10.7 g

Cholesterol: 0

Sodium: 22.9 mg

Carbohydrates: 10.2 g

Fiber: 1.88 g

Sugar: 3.26 g

Protein: 2.67 g


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