Creamy Butternut Squash and Spinach Soup

butternut squash soup in a white bowl.

5 from 3 reviews

Butternut Squash and Spinach Soup is a vegan recipe that gets its creaminess from pureeing the cooked vegetables with some silken tofu. Delicious fall flavors accentuated by sage and nutmeg spice.


  • 1 tbsp olive oil
  • 1 onion, coarsely chopped
  • 1 carrot, sliced
  • 1 parsnip, peeled and chopped, optional
  • 3 garlic cloves, minced
  • 1 medium butternut squash, peeled and chopped (about 7 cups squash)
  • 1 large potato, peeled and chopped
  • 4 cups vegetable broth, preferably low sodium
  • 1 cup water
  • 1 tsp dried sage
  • 1/4 tsp nutmeg
  • 2 cups baby spinach
  • 7 ozs silken tofu (one half of a typical container)
  • salt and pepper to taste
  • tbsp pumpkin seeds, lightly toasted
  • 1/2 teaspoon fresh rosemary, chopped


  1. Sauté the onion: Heat the olive oil in a large pan on medium. Add the onion and cook for about 5 minutes until it begins to soften.
  2. Stir in the carrots, and parsnip if using, and cook for a few more minutes. Add the garlic, cook for one more minute.
  3. Add the squash and potatoes. Stir to combine with the onion mixture, then add the vegetable broth and additional cup of water, along with sage.
  4. Simmer the soup: Bring the soup pot to a boil, then reduce heat to a steady simmer. Let the soup simmer for about 25 minutes, until the vegetables are tender.
  5. Purée the soup: When the vegetables in the soup pot are soft, puree the soup with an immersion blender or by transferring the soup to a blender or food processor.
  6. Add the tofu: After pureeing the soup, scoop in the silken tofu, and puree the tofu so that it is fully incorporated into the soup.
  7. Finish the soup: Return to heat. Add the nutmeg plus salt and pepper to taste, and rosemary if using. Add the spinach, and let the spinach cook for a few minutes so that it begins to wilt.
  8. Serve: Ladle the soup into a bowl, and sprinkle a few pumpkin seeds on top. Serve with some crusty bread and enjoy.


  • Parsnips: I wouldn’t go buying parsnips just for this recipe, but if you have some on hand, this soup is a good way to use them. We had a lot from our local farm share last time we were making this!
  • Small squash: If you have a smaller squash, you can cut the liquid back by 1/2 cup to 1 cup. For the last remake of this recipe, I had a small squash last time we made this recipe – about 5 cups, and reduced to 1/2 cup water.

Keywords: creamy butternut squash soup, creamy soup without dairy, butternut squash and spinach soup, creamy vegan butternut squash soup

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