Creamy Butternut Squash Soup

  • Author: Carrie Forrest, MPH in Nutrition
  • Prep Time: 30 minutes
  • Cook Time: 25 minutes
  • Total Time: 55 minutes
  • Yield: 4 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Dairy-free, vegan, paleo


Creamy Butternut Squash Soup made dairy-free


  • 2 medium butternut squash, peeled and diced (about 8 cups)
  • 4 1/2 cups of water or enough to cover squash
  • 1 cup white beans
  • 1 cup chopped mushrooms
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 3 tablespoons pumpkin pie spice
  • 1 tablespoon Italian seasoning or dried oregano
  • For cream sauce:
  • 1/2 cup raw, unsalted cashews
  • 11/2 cups of unsweetened non-dairy milk


  1. In a large pot, heat up a few tablespoons of water.
  2. Add onions and stir until softened.
  3. Add garlic and mushrooms and sauté a few more minutes.
  4. Add spices, butternut squash and beans with enough water to cover.
  5. Bring soup to a boil and then lower heat to simmer for 20 minutes. In the meantime, make cream sauce by blending cashews and non-dairy milk.
  6. Once soup is finished cooking, use a hand immersion blender to make an even texture and stir in cream sauce.