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White bowl of butternut squash soup with a green napkin and some roasted pumpkin seeds.

Vegan Butternut Squash Carrot Ginger Soup

  • Author: Liz Madsen
  • Total Time: 30 minutes
  • Yield: 12 cups 1x
  • Diet: Vegan


This rich and creamy Vegan Butternut Squash Carrot Ginger Soup is so cozy and delicious. Packed with nutrients, this soup is easy to throw together.


Units Scale
  • 1 large butternut squash (approx. 8 cups), peeled and diced into roughly 1-inch chunks
  • 2-3 medium carrots, sliced
  • 1 medium onion, diced
  • 3-4 cloves of garlic, minced
  • 1 inch of ginger, minced (or 1/2 to 1 teaspoon of powdered ginger, either to taste)
  • 3 cups vegetable broth
  • 2 teaspoons of dried thyme, divided in half
  • 1/2 teaspoon pink Himalayan salt, optional (depends on the saltiness of broth)
  • 1 14 oz can coconut milk, optional
  • Roasted squash seeds, optional


  1. If your Instant Pot has a ‘Saute function’, saute your onions, ginger (if using fresh), and garlic (in a few tablespoons of water, broth, or oil if you use that) before adding everything else in. If your Instant Pot or pressure cooker does not have that function, you can either saute your onions and garlic on the stove top and add them in, which adds more flavor to your soup, or you can just chuck everything in the pot–it will still be delicious.
  2. Next, add the cubed butternut squash, sliced carrot, vegetable broth, and half of the dried thyme. Stir well, close the lid, set the pressure valve to ‘SEALING’ and cook on high pressure (or manual) for 12 minutes.
  3. Allow the pressure to release naturally for 15 minutes after the pressure cooker is done. Then, using a cooking spoon, carefully switch the pressure valve to ‘VENTING’ and allow the rest of the pressure to release. When it is safe, for me that’s when the pressure indicated is in the down position (please consult your manual!) remove the lid and give the soup a stir.
  4. How to Make Butternut Squash on the Stove: Start by sauteing your onions over medium high heat in a large pot with a splash of water, broth, or oil if you use it. After about 3-4 minutes and the onions become somewhat translucent, add the garlic and ginger. Saute for another minute. Next, add your cubed squash, carrot, vegetable broth, and half of the dried thyme. Stir, put on a lid, and bring to a boil. Once boiling, cook on medium high for around 20-30 minutes, until the squash and carrot are fork-tender (meaning you can easily break one with the side of your fork). The amount of time the vegetables take to cook is dependent on how small the pieces are. Now you’re ready to move onto the “Blending the Soup” section.
  5. Blending the Soup: If using an immersion blender, also called a hand blender or stick blender, simply stick the blender in the pot and blend until smooth. You can leave chunks if you like, but I prefer it smooth. If using a regular blender, carefully pour or ladle the soup into the blender and blend. You may need to do this in batches. Finish the soup off by adding the rest of the dried thyme and coconut milk if you wish.
  6. How to Roast Squash: Seeds You can easily roast up the squash seeds. It doesn’t take long to separate them from the membrane while the soup cooks, and it’s honestly so worth it. Rinse your seeds and toss them in salt and any desired spices. I like to use garlic powder and smoked paprika. Spread them out on a baking sheet and bake at a low temperature. I like to bake mine at 300 degrees Fahrenheit (149 degrees Celsius). Roast the seeds for about 5-10 minutes, stirring and tasting halfway through until they’re as crunchy as you like them. Sprinkle on top of soup.
  7. Storing the Soup: Refrigerate leftovers in an airtight container for up to 5 days. Freeze soup in a freezer-safe airtight container for up to 3 months.


  • Note: this recipe will work in any pressure cooker, but buttons may be called by other names on non-Instant Pot brand pressure cookers (and in some cases on other models of the Instant Pot brand!). Consult your manual for any questions based on your specific brand of pressure cooker. The Instant Pot I’m using is an Instant Pot Duo 6qt. You will need a 6qt or larger to make this soup. If you have a smaller pressure cooker, halve the recipe and you should be good.
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Pressure Cooker, Stove Top
  • Cuisine: American

Keywords: Vegan, Gluten-Free, Oil-Free, Nut-Free, Soy-Free, Sugar-Free, Butternut Squash Carrot Ginger Soup