Vegan Butternut Squash Soup
This vegan butternut squash soup blends squash, yam, carrots, celery, onions, garlic, and ginger into a rich, creamy bowl with layered warmth from allspice, nutmeg, cinnamon, cloves, cumin, coriander, paprika, and red pepper flakes. Maple syrup adds gentle sweetness while apple cider vinegar balances the spices, making it a warming choice for a cool fall lunch or dinner.
- Prep45 mins
- Cook40 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Vegan Butternut Squash Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 87
- Heart Health
- 36
- Metabolic
- 60
- Digestive
- 46
- Inflammatory
- 31
- Performance
- 63
- General Wellness
- 1
Heat olive oil in a large saucepan over medium heat. Add onions, garlic, and ginger. Cook and stir until browned, about 5 minutes. Stir in salt, allspice, nutmeg, cinnamon, cumin, cloves, coriander, paprika, and chili flakes. Add butternut squash, yam, carrots, and celery. Add enough water to just cover.
- 2
Increase heat and bring soup to a boil. Reduce heat and simmer until all vegetables are fork-tender, 30 to 45 minutes.
- 3
Fill a blender halfway with soup. Cover and hold the lid down with a potholder. Pulse a few times, then blend. Pour the soup back into the saucepan. Repeat with the remaining soup. Add maple syrup, apple cider vinegar, and salt.
- Calories 877.87 kcal High 44%
- Protein 7.96 g Moderate 16%
- Carbohydrate 253.26 g 92%
- Total Fat 7.25 g Moderate 9%
- Saturated Fat 0.77 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.49 mg Low Source 0%
- Sodium 153.0 mg Moderate 7%
- Dietary Fiber 11.27 g Good Source 40%
- Total Sugars 21.26 g --
- Added Sugars 6.62 g Moderate 13%
- Calcium 175.67 mg Moderate 14%
- Iron 3.59 mg Moderate 20%
- Potassium 882.59 mg Moderate 19%
- Vitamin A 1071.29 mcg Good Source 119%
- Vitamin C 46.05 mg Good Source 51%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
Vegan Butternut Squash Soup is an American dinner recipe made with 22 ingredients. It takes about 1 hr 25 mins, serves 6, and is rated medium. Key ingredients include Apple Cider Vinegar, Butternut Squash, Carrot, and Celery. Each serving provides about 877.87 kcal, and is a good source of fiber.
Recipe Questions
- What is Vegan Butternut Squash Soup?
- It is an American soup recipe made with 22 ingredients, usually served for dinner or lunch or soup.
- What is Vegan Butternut Squash Soup made of?
- The main ingredients are Apple Cider Vinegar, Butternut Squash, Carrot, Celery, Diced Yellow Onion. The full list of 22 is above.
- How long does it take to make Vegan Butternut Squash Soup?
- About 1 hr 25 mins in total: 45 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 877.87 kcal. The full nutrition breakdown is above.
- Is Vegan Butternut Squash Soup easy to make?
- This recipe is rated medium, with 22 ingredients and 3 steps.
- Is Vegan Butternut Squash Soup healthy?
- Vegan Butternut Squash Soup has an easyChef Pro health score of 49/100. Per serving, it provides 877.87 calories and 7.96 g of protein, or 16% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 153.0 mg (7% of the Daily Value) and added sugars at 6.62 g (13% of the Daily Value). It contains Celery, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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