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Butternut Squash Soup: 7-Ingredient Vegan Recipe | Soul in the Raw

Fall is here, and so is butternut squash! At least I have one comforting thing about this season… can you tell I’m a summer girl? Anyway, I am sure that like me, you are going to absolutely adore this delicious and really simple butternut squash soup. It is completely whole food, plant-based and so quick to prepare.

This vegan butternut squash soup utilizes my favorite soup making technique: steam a hearty, starchy vegetable. Place it in a blender, and add something to creamify (is that a word??) it. Blend, and you are done my dear! How awesome is that?

This soup is perfect for those cold fall nights (I know I shouldn’t complain too much because I’m in San Diego, but seriously, it is way colder than summer. And the worst part is – no more figs!)

Embracing Transitions and Change

So, I know that I really shouldn’t preach since seasonal change is hard for me, but I do have some pretty good advice about making change and transitioning to a plant-based diet!

I totally understand that making changes is hard. Our brain is literally designed to love comfort, and to want to stay comfortable at all times.

However, think of it this way: you live in a little bubble that is your comfort zone. Inside this comfort zone, everything is familiar and easy! As you stay small, warm and comfortable inside of it, you are exactly that: SMALL.

Once you decide to take a leap and transform your life in any way, including diet – which is so huge and profound – this comfort zone expands. The circle gets bigger, and you grow with it. You expand, transform, and suddenly, you grow as big as your new comfort zone. The new lifestyle isn’t scary or intimidating at all anymore.

Every time you take the leap and transform something for the better, you are expanding your comfort zone. And guess what is happening? You are GROWING.

Growth often comes with a little bit of pain. Yet within just 21 days, the human body can transition to a new habit and get used to it. Within 60 days, EVERYTHING changes. This new habit becomes as easy as brushing your teeth.

Don’t you agree that it’s worth experiencing that tiny bit of growing pains in order to get the amazing benefits of a whole food, plant-based diet? And even more than that, of growing as a human being. And of realizing that you can literally do anything you want. The best way to realize this is just by doing: making yourself uncomfortable and doing something new.

And one more thing. The changes we make are like a bamboo tree. Do you know what happens as the bamboo tree is planted? The farmer uses loads of water every single day to water the bamboo seed. Yet for many years, the farmer does not see anything coming out of the ground.

After 5 years of watering the bamboo seed, suddenly, the bamboo tree starts to grow rapidly, and within just 6 weeks, the bamboo tree is 90 feet tall!

Such is your change: at first, it’s a lot of effort, without seeing results right away. But after a few weeks, change happens, and it happens fast.

Be patient, and learn to enjoy the growing pains. Because growth is what being human is all about.

Download the 2-Week, Whole Food Plant-Based Meal Plan

This meal plan will help you transition to a healthy, whole food, plant-based lifestyle with ease. It comes with delicious and easy vegan recipes and grocery lists.

Butternut Squash Soup Recipe

This butternut squash soup is literally all you want from a soup for fall: creamy, dreamy, and quick to prepare! You can totally experiment and switch out the butternut squash for any squash you have on hand.

I love the unique combination of sweetness and spice in this recipe, and I know you will too!

Butternut Squash Soup: 7-Ingredient Vegan Recipe | Soul in the Raw

What is your favorite fall or winter soup to make?

Butternut Squash Soup: 7-Ingredient Vegan Recipe | Soul in the Raw
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Butternut Squash Soup Recipe

Easy, creamy and deliciously healthy butternut squash soup.
Course Main Course, Soup
Keyword butternut squash, butternut squash soup, coconut, creamy, cumin, healthy, healthy soup, oil-free, plant based, soup, squash, vegan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes



  • Peel, remove the seeds, and cube butternut squash, and steam for 6-8 minutes, or until completely soft when pierced with a fork.
  • Add butternut squash, vegetable broth, tamari, coconut butter, cumin, lime juice, and pitted date to a blender, and blend until completely smooth.
  • Pour into a bowl, and top with red pepper flakes, shredded coconut, and any other topping of choice. 
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Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.