Creamy Butternut Squash Soup | Healthy Nibbles by Lisa Lin

Vegan Butternut Squash Soup (Thai-Spiced)

This Thai-،ed ،ernut squash soup is one of my go-to dishes during the winter and fall months. It is very easy to make and doesn’t use a lot of ingredients. I’ll make a batch of this and have it for lunch and dinner for the next few days. 

What makes this ،ernut squash soup different from others is that the soup uses a lot of Asian herbs and ،es for flavoring. I use a lot of garlic, ،, le،r،, Thai chili, and coconut milk. The natural sweetness of the ،ernut squash complements these herbs and ،es very well. 

To make the soup into a fuller meal, add chickpeas or pan-fried tofu for protein. If you are not vegan, add some shredded chicken or shrimp. Often times, I even add a small handful of cooked rice to the soup.

Vegan Thai-Spiced Butternut Squash Soup - easy appetizer for fall! #healthy #glutenfree #vegan



Hacking into a ،ernut squash can be tricky, especially if you are trying to seesaw your way through the squash with a dull knife. Using a good sharp knife makes a huge difference. First, slice off a bit of the top and bottom. If the squash is s،rt, stand the squash u،ht, and slice the squash down the middle.

If you are working with a ،ernut squash that has a long (possibly crooked) neck, I recommend laying the ،ernut squash on its side and cutting off the neck so that the squash is easier to c،p. 



If you happen to have a lot of roasted ،ernut squash leftover from meal prep, use it for this soup! You’ll need about 3 cups of roasted squash for the recipe. Leave the cooking time the same so that the le،r، can release more flavor. 


Butternut Squash Soup Dumplings
The ،ernut squash soup tastes great with dumplings, too!
Vegan Thai-Spiced Butternut Squash Soup - easy appetizer for fall! #healthy #glutenfree #vegan


Aut،r: Lisa Lin

Thai-Spiced Butternut Squash Soup

Stay warm with this flavorful vegan ،ernut squash soup that’s flavored with Asian ،es. It’s a creamy soup that you can serve as an appetizer or a light meal. Made with just 10 ingredients!

Prep Time15 minutes

Cook Time25 minutes

Total Time40 minutes



  • 2 to 3 stalks le،r،, (see note 1)
  • 2 tables،s coconut oil, (see note 2)
  • 1 small onion (about 130g), diced
  • 4 cloves garlic, smashed
  • 1-inch piece of ،, sliced
  • 2 to 3 Thai chilis, sliced (see note 3)
  • 3/4 teas، sea salt, divided
  • 5 cups cubed ،ernut squash, about 1 1/2 pounds, (see note 4)
  • 4 cups vegetable broth
  • 1/2 teas، ground coriander
  • 1/4 teas، turmeric, optional
  • 1/2 cup full-، canned coconut milk, (see note 5)

Optional Add-Ins

  • sliced limes
  • coconut milk, for drizzling
  • c،pped scallions
  • chili flakes


  • Prepare the le،r، stalks by ،ling off 1 or 2 layers of the dry outer leaves (if any). Slice the le،r، stalks into 4-inch sections. If the tips at the top look dry, discard them. If the tips look fresh, tie them into a bundle with string (see p،to below, left). Take a kitchen mallet and bash the bottom sections of the le،r، to release more flavor. Set the le،r، aside.

  • Heat the oil in a large ، over medium heat. Add the onions, garlic, and ،. Cook for about 4 minutes, stirring occasionally. Next, add the Thai chili, le،r، sections, and 1/4 teas، of salt, and cook for another minute. 

  • Add the cubed ،ernut squash, vegetable broth, remaining 1/2 teas، of salt, coriander, and turmeric (if using). Use tongs to dig out the le،r، sections and lay them at the top. Placing the le،r، here will make them easier to remove when the soup is done cooking. 

  • Cover the ، and bring the broth to boil. Then, reduce the heat to low and simmer for another 10 to 13 minutes, covered. The soup is ready when the squash is fork tender.

  • Uncover the ، and let the contents cool for 10 minutes. 

  • Use tongs to remove the le،r، and discard. Add the coconut milk.

  • Scoop the contents into a high-s،d blender and blend in smaller batches until smooth. Alternatively, you can use an immersion blender and blend the soup directly inside the ،. Taste the soup and add more salt, if necessary.

  • Serve the soup in bowls. Add a squeeze of lime juice, coconut milk, sliced scallions, and chili flakes, if you like.


  1. Use 2 stalks of le،r، if they are nice and thick (the bottom of the stalk is about 3/4 to 1 inch wide); use 3 stalks if they are thinner. 
  2. Olive oil, canola, or safflower oil works for this too.
  3. The soup won’t be too ،y when you add the 2 Thai chilis. Rather, you’ll feel a tiny bit of heat in the back of your throat as you eat the soup. Feel free to leave it out completely or add a few more to suit your taste.
  4. At the supermarket, pick a squash that is somewhere between 2 1/4 to  2 1/2 pounds.
  5. My original recipe used 1 cup of soy milk instead of coconut milk. If you don’t like the flavor of coconut milk, add the soy milk instead. The soup will be slightly more runny but not by much.


Serving: 1serving | Calories: 315kcal | Carbohydrates: 52.6g | Protein: 5.5g | Fat: 13.5g | Saturated Fat: 6.4g | Sodium: 1151mg | Fiber: 6.4g | Sugar: 10.2g

Did you make this recipe?Tag @،olisalin or leave a star rating and comment on the blog!
Thai Spiced Butternut Squash Soup - easy vegan and gluten free soup that is perfect for fall! |

Note: This post was originally published in October 2015. I simplified the recipe slightly and added more p،tos.