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Easy Vegan Butternut Squash Soup Recipe With Buckwheat Milk

Win over the whole fam with this thick and creamy seasonal favourite

This year’s record-breaking rainfall in B.C. has held many of us captive to our homes with comfort food and our favourite streaming services. With that, we’ve been busy in the kitchen reinventing some of our favourite fall meals (read: soups and baked goods) in a way that is healthy, budget-conscious, eco-friendly, and delicious!

Because nothing quite hits the spot like a hearty bowl of soup on those dreary days, we tried a new take on a fall/winter family classic: butternut squash soup. And if you thought you needed the cream to achieve that thick, creamy consistency you crave, it’s time to think again. Here’s a vegan butternut squash soup recipe that delivers on the silky-sweet goodness of a cream-based butternut squash soup while giving our lactose-free friends (and those in the mood to get adventurous in the kitchen) absolutely zero FOMO.

Protip: While at the grocery store, look for a squash that feels heavy for its size; one with a fat neck and small bulb will have the smallest seed cavity, yielding the most meat.

Easy Vegan BUCK Butternut Squash Soup Recipe:

Servings: 8

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 1 hour


2 medium butternut squash

2 yellow onions

6 cloves garlic

3 carrots

2 lemons

2 cups BUCK original mylk

1.5 cups vegetable stock

2 cans cannellini beans or white kidney beans

3 tbsp. olive oil

1 tsp. cumin

⅛ tsp. cinnamon

¼ tsp. smoked paprika

1 tsp. dried chili flakes

Salt and pepper to taste

½ tbsp. dried thyme

½ tbsp. dried rosemary


1. Preheat the oven to 425°F.

2. Peel and chop the squash and carrots into small cubes. Add them to a baking dish along with ~1.5 tbsp olive oil, salt, pepper, and the juice of 1 whole lemon. Cover with aluminum foil and bake in the oven for 30 minutes. Once the timer goes off, remove the foil and bake for another 15 minutes.

3. While the carrots and squash are baking in the oven, finely chop garlic and onions and add them to a pan with the remaining 1.5 tbsp olive oil. Sauté over low-medium heat for 5 minutes, then add in the spices listed above. Continue to cook on low-medium heat for 5 minutes, then add in your 2 cans of cannellini beans and cook for 5 minutes. *Optional: add in ¼ cup dry white wine to the pan and cook off for a few minutes for a flavourful addition that will help to caramelize the onions.

4. Transfer the onions, garlic, and beans to a large pot.

5. Add the baked squash and carrots to the pot (ensure they are soft enough to easily put a fork through them)

6. Add in the vegetable stock, BUCK Original mylk, and the juice of 1 lemon.

7. Using an immersion blender (a regular high-speed blender will work, too!), blend the soup until smooth.

8. Add in any additional spices you would like.

9. Garnish with olive oil, pepper, and dried chili flakes, serve and enjoy!

Do try this at home! Let us know in the comments how it turned out, and if you took any creative liberties that our BUCK fans should know about! Be sure to follow us on Instagram, Facebook and Twitter for more recipes, announcements, giveaways, and more!


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