This butternut squash coconut milk soup recipe is easy to make especially in an instant pot or a stovetop pressure cooker. I am a fan of pressure cookers because they cut your cooking time in half if not more! I steamed the butternut squash, carrots, and onion in just 10 minutes. That’s almost magical if you ask me! This curry butternut squash soup is filling and flavorful. What more could you ask for?

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Three bowls of vegan soup with pumpkin seeds and fall leaves.

For some reason, I was intimidated by butternut squash for far too long. I walked past them in the grocery store for years. At some point, I just had to take the leap and dig in. Let me tell you, I wish I would have tried it so much sooner. Butternut squash is so tasty! It’s similar to pumpkin but it has a nuttiness to it. It definitely makes my top three favorite squashes list!

5 Reasons You’ll Love This Vegan Soup

  • The sweetness of the butternut and coconut milk complement the curry spices.
  • This creamy coconut soup is filling and full of healthy fats to keep you fuller for longer. 
  • This butternut squash coconut milk soup recipe is easy to make, even if you are a novice in the kitchen. 
  • Butternut soup is delicious and a lovely warming recipe in the colder months. 
  • You can also make this butternut squash coconut milk soup in an instant pot, so you can set it and forget it.

Nutrition Info

Butternut squash is a nutrient-dense powerhouse. Did you know that one cup of butternut squash provides almost 450% of your daily recommended intake for vitamin A and 50% for vitamin C? It is also filled with antioxidants and carotenoids.

One serving of this curry butternut squash soup recipe contains 9.2 grams of fat, 15.9 grams of carbohydrates, and 2.3 grams of protein. When it comes to micronutrients, one cup (or 237ml) of this coconut milk butternut squash soup has approximately 73% of the recommended daily intake of vitamin A, 24% of vitamin C, 13% magnesium, 13% of vitamin B6, 12% iron, and 11% potassium.

Ingredients & Substitutions

This fall-inspired curry butternut squash soup is delicious with the ingredients listed, or you can make some minor adjustments to edit the soup to your taste. 

Ingredients for butternut squash soup with coconut milk.
  • Butternut squash has a wonderful nutty sweet taste and is the base for this vegan soup recipe.
    • Substitution – Swap the butternut squash for pumpkin or even sweet potato (remove the potato skins for a more silky soup or leave them on for a high-fiber soup). 
  • Onion can add a caramlized tone to soup that is devine.
  • Carrots are my go-to plant food to add to savory vegan dishes when they need a little bit of extra sweetness.
  • Coconut milk adds to the creaminess of this curry butternut squash soup giving it a rich undertone.
    • Addition – If you prefer a runnier soup, add ½ cup vegetable stock to make a thinner consistency.
  • Garlic
  • Spices amplify and expand the flavor profile of this vegan soup recipe. This coconut milk butternut squash soup calls for Himalayan pink salt, ground black pepper, curry powder, and ground coriander.
    • Additions – Add chili powder for an extra kick. 
    • Add 1-2 teaspoons of minced ginger paste for some extra spice. 
    • You can also experiment by adding other herbs and spices such as sage and thyme or cinnamon or nutmeg to this butternut squash soup with coconut milk for a more vibrant taste.
Three bowls of creamy soup with pumpkin seeds and fall leaves.

Step-By-Step Instructions

Dairy-free butternut squash soup is easy to make. Using a stovetop pressure cooker or an instant pot makes this recipe incredibly quick to make too. For this recipe, I used two smaller fresh butternut squashes.

First, you’ll wash the butternut squash and then slice them in half length-wise. Second, scoop out the seeds and set them aside. Then cut the squash in half again but this time width-wise (so that it can fit in the instant pot). This step is just so that the pieces of squash can fit in the pressure cooker.

1. Prepare: Place a trivet and steamer basket into the pressure cooker. Add 1 1/2 cups water, squash, carrots, and onion. Close, seal, and place on high.

2. Cook: Once pressure is reached, turn down the heat (just enough to maintain pressure) and let cook for 10 minutes.

3. Sustain: After 10 minutes turn the cooktop off and leave pressure on high until no more steam is being released.

4. Release: Then, turn the valve to automatic release (steam position).

5. Let cool: Once all pressure is released remove the lid and let sit for 5+ minutes (remember it’s hot).

6. Remove: Carefully remove trivet with squash, carrots, and onion on it and separate squash.

7. Scoop: With a spoon, carefully scoop out squash removing it from its peel (the skin is soft and may break apart), and discard skin.

8. Place squash, carrots, and onion back into the pressure cooker with the leftover water from the steaming process.

9. Add all remaining ingredients to the pressure cooker.

10. Heat: Turn to low heat (with the lid off).

11. Blend & Enjoy: With an immersion blender The equipment section contains affiliate links to products that I know and love., blend together all of the ingredients until well combined and smooth.

What To Serve With Your Coconut Milk Butternut Squash Soup

This soup is delicious as it comes in a bowl with a slight drizzle of olive oil and a sprinkle of chili flakes. However, adding a slice (or three) of homemade rosemary bread with a bit of vegan butter or a vegan grilled cheese doesn’t hurt. 

You could also top your soup with crunchy pumpkin seeds, roasted butternut seeds, or some vegan ‘bacon’ made with crispy coconut flakes

I also love serving this butternut squash coconut milk soup with a side of spicy oil-free garlic fries, brown rice, or an autumnal green salad. 

Large bowl of butternut squash soup with fresh spices on the side.

How to Use Leftover Butternut Squash Seeds

Maybe you are familiar with roasted pumpkin seeds, but why not utilize the leftover butternut seeds and roast them for a crunchy soup topper or a tasty fall snack. 

How to make roasted squash seeds:

  • Preheat your oven to low heat (280°F/140°C).
  • Wash the seeds and remove any stringy bits of butternut. Then pat dry and massage with a drizzle of avocado oil (1-2 tablespoons) and a dash of salt. 
  • Spread your seeds on a baking sheet covered in parchment paper (or a reusable silicone baking sheet. 
  • Bake for 10 minutes. Then, bake for another 5-10 minutes, or until crispy. 

How To Store This Vegan Butternut Squash Soup Recipe

You can keep this soup in an airtight container in the fridge for up to 5 days.

Unfortunately, I have never had luck freezing and then re-heating anything with coconut milk in it so I wouldn’t recommend freezing this vegan soup. However, if your plan is to freeze it, you can make this recipe and omit the coconut milk. Then, when you thaw it and re-heat it, simply add the coconut milk then.

To reheat your leftovers, add your soup to a saucepan and bring it to a simmer on medium heat. If you prefer, you can also reheat the soup in the microwave. 

Angled photo of orange soup

More Vegan Soup Recipes

We hope you LOVE this dairy-free butternut squash soup! It’s:
Creamy
Delicious
Flavorful
Satisfying
& Quick & Easy!

Three bowls of butternut squash soup with pumpkin seeds and fall leaves.

If you try this recipe, let me know! Leave a comment, rate it, and don’t forget to take a picture and tag it #raepublic on Instagram! I’d love to see what you come up with. Cheers, lovely!

Recipe

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Three bowls of creamy soup with pumpkin seeds and fall leaves.

Vegan Butternut Squash Soup (Instant Pot)


  • Author: Rae Aflatooni
  • Total Time: 20 minutes
  • Yield: 8 cups/1.9 liters 1x
  • Diet: Vegan

Description

Vegan butternut squash soup that is quick and easy to make. It’s the perfect vegan soup for winter, fall, or any time of year really. 


Ingredients

Units Scale
  • 5 cups butternut squash (I used 2 smaller ones), cut in half lengthwise and widthwise
  • 1 large yellow onion, halved and then halved again (big chunks that will fit in the pressure cooker)
  • 3 carrots, peeled and chopped in half or thirds (whatever will fit easiest in the pressure cooker)
  • 1 13.5 ounce can coconut milk (full fat)
  • 3 cloves garlic, minced
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon coriander
  • 1/2 teaspoon curry powder

Instructions

  1. Prepare: Place a trivet and steamer basket into the pressure cooker. Add 1 1/2 cups water, squash, carrots, and onion. Close, seal, and place on high.
  2. Cook: Once pressure is reached, turn down the heat (just enough to maintain pressure) and let cook for 10 minutes.
  3. Sustain: After 10 minutes turn the cooktop off and leave pressure on high until no more steam is being released.
  4. Release: Then, turn the valve to automatic release (steam position).
  5. Let cool: Once all pressure is released remove the lid and let sit for 5+ minutes (remember it’s hot).
  6. Remove: Carefully remove trivet with squash, carrots, and onion on it and separate squash.
  7. Scoop: With a spoon, carefully scoop out squash removing it from its peel (the skin is soft and may break apart), and discard skin.
  8. Place squash, carrots, and onion back into the pressure cooker with the leftover water from the steaming process.
  9. Add all remaining ingredients to the pressure cooker.
  10. Heat: Turn to low heat (with the lid off).
  11. Blend: With an immersion blender, blend together all of the ingredients until well combined and smooth.
  12. Enjoy!
  • Prep Time: 5
  • Cook Time: 15
  • Category: Soup, Side, Main
  • Method: Pressure Cooker
  • Cuisine: American

Keywords: instant pot soup, vegan butternut squash soup, instant pot butternut squash soup, pressure cooker butternut squash soup

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2 Comments

  1. This was delicious! Grateful for the nutrition facts as well!

    1. So happy you liked it. I was excited when I discovered I could add the nutrition information too!