Butternut Squash Soup with Coconut Milk (Creamy, Dairy-Free)

One sheet pan, one pot and one can of coconut milk. That is the whole plan for this butternut squash soup, and it ends up silkier than most cream-based versions. The squash, onion and garlic roast together until the edges caramelize, then they simmer briefly with ginger and vegetable broth before the coconut milk goes in and everything is blended smooth.

The coconut milk does two jobs here. It gives the soup a rich, velvety body without any dairy, and its gentle sweetness rounds out the roasted squash, while fresh ginger and a squeeze of lime at the end keep the flavor bright instead of heavy. The soup is naturally vegan and gluten-free, it reheats beautifully, and it freezes well, so a single batch covers several lunches.

Ingredients

To roast

• 1 large butternut squash, about 3 lb (1.4 kg), peeled, seeded and cut into 1-inch (2.5 cm) cubes – about 8 cups. Even cubes roast at the same speed.
• 1 medium yellow onion, cut into wedges.
• 1 small head of garlic, halved crosswise – roasted in its skin, the cloves turn soft, sweet and spreadable.
• 2 tbsp olive oil, 1 tsp salt and 1/2 tsp black pepper.

For the soup

• 1 tbsp olive oil or coconut oil.
• 1 tbsp fresh ginger, grated – it gives a warm bite that balances the sweet squash.
• 1/2 tsp ground cumin and 1/4 tsp ground cinnamon – optional, but they deepen the roasted flavor.
• 3 cups (720 ml) vegetable broth, low sodium, so you control the salt.
• 1 can (13.5 oz / 400 ml) full-fat coconut milk, shaken well – reserve 2 tablespoons for the swirl on top.
• 1 tbsp lime juice, from about half a lime.

To serve

• Toasted pumpkin seeds, a pinch of chili flakes and a few cilantro leaves.

How to Make It

1. Prepare the squash – 10 minutes

Heat the oven to 425°F (220°C) and line a large baking sheet with parchment paper. Cut off both ends of the squash, peel it with a sturdy vegetable peeler, then halve it lengthwise and scoop out the seeds. Cut it into 1-inch cubes. If the squash is hard to cut, microwave it whole for 2 to 3 minutes; the skin softens enough to peel more easily.

2. Roast the vegetables – 425°F (220°C), 35 to 40 minutes

Spread the squash, onion wedges and garlic halves (cut side up) on the baking sheet in a single layer. Drizzle with the olive oil, sprinkle with salt and pepper and toss to coat. Roast, stirring once halfway through, until the squash is fork-tender and browned at the edges. A knife should slide into the largest cube with no resistance, and several pieces should have dark golden, caramelized spots.

3. Bloom the aromatics – medium heat, 1 minute

Heat the oil in a large pot over medium heat. Add the ginger, cumin and cinnamon and stir for about 1 minute. The ginger should smell sharp and fragrant without browning.

4. Simmer – medium-low, 10 minutes

Squeeze the soft roasted garlic cloves out of their skins into the pot, then add the squash, onion and broth. Bring to a boil, lower the heat and simmer, uncovered, for 10 minutes so the flavors blend.

5. Add the coconut milk and blend – 5 minutes

Take the pot off the heat and stir in the coconut milk, keeping 2 tablespoons aside. Blend with an immersion blender until completely smooth. If you use a countertop blender, work in batches, fill it no more than halfway and remove the center cap of the lid, covering the opening with a folded towel so the steam can escape. The soup should be smooth, thick and glossy, and coat the back of a spoon.

6. Season and serve

Stir in the lime juice, then taste and add salt as needed. If the soup is too thick, thin it with a splash of broth or water. Ladle into bowls, swirl in the reserved coconut milk and top with pumpkin seeds, chili flakes and cilantro.

Which Coconut Milk to Use

Not every product labeled coconut milk works the same way in soup. The fat content decides how creamy the result is, so the type you buy matters more than the brand.

Canned coconut milk often separates into a thick layer of cream and a thinner liquid. That is normal: shake the can well or whisk the contents in a bowl before adding it.

Tips and Variations

• Do not crowd the pan. If the cubes overlap, they steam instead of browning. Use two baking sheets if needed.
• Make it Thai-style. Add 1 to 2 tablespoons of red curry paste with the ginger and finish with lime and basil instead of cilantro. For a similar flavor with chicken, try the easy Thai chicken soup.
• Add protein. Stir in a can of drained chickpeas or white beans after blending, or add 1/2 cup of rinsed red lentils with the broth and simmer 20 minutes instead of 10 before blending.
• Prefer a dairy version? The roasted butternut squash soup uses cream instead of coconut milk.

Storing and Freezing

Let the soup cool, then refrigerate it in airtight containers. According to the FoodSafety.gov cold food storage chart, vegetable soups keep 3 to 4 days in the refrigerator and 2 to 3 months in the freezer. Leave about 1 inch of space at the top of each container for freezing, since the soup expands. Thaw overnight in the refrigerator and reheat over medium-low heat, whisking, because coconut milk can look slightly grainy after freezing until it is stirred smooth again.

Serve it with a thick slice of no-knead Dutch oven bread for dipping. For more cozy bowls, try the garlic chicken soup or the autumn wild rice soup, and browse all of our soup recipes.

Butternut Squash Soup with Coconut Milk

Creamy, dairy-free butternut squash soup made with roasted squash, onion and garlic, simmered with ginger and blended with coconut milk and lime.

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Prep Time 15 minutes mins

Cook Time 55 minutes mins

Total Time 1 hour hr 10 minutes mins

Servings: 6 servings

Course: Soup

Cuisine: American

Calories: 290

Ingredients Method Notes

Ingredients

  

To roast

• 1 large butternut squash about 3 lb (1.4 kg), peeled, seeded and cut into 1-inch cubes
• 1 medium yellow onion cut into wedges
• 1 small head garlic halved crosswise
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper

For the soup

• 1 tbsp olive oil or coconut oil
• 1 tbsp fresh ginger grated
• 1/2 tsp ground cumin optional
• 1/4 tsp ground cinnamon optional
• 3 cups vegetable broth low sodium (720 ml)
• 1 can full-fat coconut milk 13.5 oz / 400 ml, shaken; reserve 2 tbsp for serving
• 1 tbsp lime juice

To serve

• toasted pumpkin seeds
• chili flakes
• fresh cilantro leaves

Method

 

1. Heat the oven to 425°F (220°C) and line a large baking sheet with parchment paper. Peel, halve and seed the squash, then cut it into 1-inch cubes.
2. Spread the squash, onion wedges and garlic halves (cut side up) on the sheet in a single layer. Toss with the olive oil, salt and pepper. Roast 35 to 40 minutes, stirring once, until fork-tender and caramelized at the edges.
3. Heat the oil in a large pot over medium heat. Add the ginger, cumin and cinnamon and stir for about 1 minute, until fragrant.
4. Squeeze the roasted garlic out of its skins into the pot, add the squash, onion and broth, bring to a boil and simmer uncovered for 10 minutes.
5. Take the pot off the heat, stir in the coconut milk (keeping 2 tablespoons aside) and blend until completely smooth. If using a countertop blender, work in batches, fill it no more than halfway and vent the lid.
6. Stir in the lime juice and adjust the salt. Thin with a little broth if needed. Serve with a swirl of the reserved coconut milk, pumpkin seeds, chili flakes and cilantro.

Notes

Storage: refrigerate in airtight containers for 3 to 4 days, or freeze for 2 to 3 months, leaving 1 inch of headspace. Thaw overnight in the refrigerator and reheat over medium-low heat, whisking until smooth.

Make ahead: roast the vegetables up to 2 days ahead and keep them refrigerated, then finish the soup in 15 minutes.

Substitutions: light coconut milk works (use 1/2 cup less broth); kabocha squash or pie pumpkin can replace the butternut; add 1 to 2 tbsp red curry paste with the ginger for a Thai-style version.

Without a blender: mash the soup thoroughly with a potato masher for a rustic, slightly chunky texture.

Nutrition is an estimate calculated from standard ingredient values, without toppings, not a laboratory analysis.