This rich and creamy vegan butternut squash corn soup is the perfect cozy recipe for fall. It will instantly become one of your staple recipes because is easy to make and uses familiar ingredients like frozen corn, fresh butternut squash, and hearty white beans. This combination results in a melt in your mouth texture that will nourish your body and warm you up on a chilly day.
This squash and corn soup is made in one pot and comes together in just 30 minutes. It is thick and hearty like a chowder, with the creamy silkiness you love in a squash soup. I used butternut squash for this recipe, but you could use pumpkin, red kuri squash, acorn squash, or even sweet potato for this butternut squash corn soup.
What you need to make this Butternut Squash and Corn Soup
- Yellow Onion
- Full Fat Coconut Milk
- Canellini Beans or White Beans
- Frozen Yellow Corn
- Tomato Paste
- Fresh Lemon Juice
- Maple Syrup
Do you have to peel butternut squash for soup?
The skin of squash is totally edible, but it all comes down to texture. When I’m roasting squash, I absolutely love to leave the skin on for some added crispiness and a nice serving of extra fiber and nutrients. However, I recommend peeling it when using in creamy soups. Check out my tips and step by step guide for How to Peel and Cube Butternut Squash.
How to serve this cozy fall soup
A bowl of this warm, rich, creamy corn and squash chowder can totally hold its own, but I found its absolutely delightful topping with freshly cubed avocado and a sprinkle of chopped parsley. Other toppings and pairings for making this soup even more delicious:
- Massaged Kale – Yes, massaged kale! I served this soup on top of a bed of tender massaged kale just last week and my family ate it up (including all of the kale!) The brightness and hearty texture of the kale leaves provides a delicious contrast to the creamy soup. Check out “Life Changing Massaged Kale” in my book, The Clean Vegan Cookbook.
- Plain Unsweetened Vegan Yogurt
- A piece of toasted crusty bread for dunking
- Freshly chopped cucumber for a delightfully crisp and refreshing topping
Is this soup healthy?
Yes, this soup is incredibly healthy. Squash is filled with antioxidants including Vitamin C, Vitamin E and beta-carotene which help reduce inflammation and fight diseases – (we all need a little immune boosting this time of year amiright?!) It is also high in magnesium, folate, calcium and potassium. Squash is also rich with fiber which helps to improve digestion and provides a feeling of fullness. Besides. the squash, this soup is full of other nutrient-rich veggies and protein-rich beans for a balanced plant-based meal.
- 3 garlic cloves, minced
- 1" piece of ginger, minced
- 1 large yellow onion, diced
- 3 stalks celery, finely chopped
- 3 small carrots, finely chopped
- 6 cups peeled and cubed butternut squash (can also use red kuri squash or acorn squash)
- 2 1/2 cups water, divided
- 14 oz canned full fat coconut milk
- 14 oz can canellini or white beans
- 2 cups frozen yellow sweet corn
- 1 tbsp paprika
- 1 tsp garlic powder
- 1 tsp dried thyme
- 1/2 tsp dried sage
- 1/2 tsp cumin
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1 tbsp tomato paste
- 1 small lemon, juiced
- 1 tbsp maple syrup
- 1 large avocado, cubed
- 1/2 cup finely chopped parsley leaves
- Heat 1 tbsp oil in a large dutch oven or soup pot over medium low heat. Add in the garlic, ginger and onion and sauté for 3-4 minutes until fragrant and onions are beginning to become soft. Add in the carrot and celery and sauté for 3-4 more minutes, adding more oil as needed. Add in the cubed squash with 1/2 cup of the water. Cover and steam for 8-10 minutes until the squash is fork tender.
- Remove the lid and add in the canned coconut milk, remaining water, beans, corn, spices and tomato paste. Increase heat to high and bring to a boil. Reduce heat to medium and simmer for 10 minutes uncovered.
- Stir in the maple syrup and lemon juice and season to taste. Serve hot topped with a sprinkle of parsley and fresh avocado.