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Bowls of black bean butternut squash soup on wooden cutting board and marble counter

Black Bean Butternut Squash Soup (Vegan & Gluten Free)

This hearty and flavor-packed black bean butternut squash soup is amazingly delicious, easy to make and provides an irresistible main dish or appetizer! Vegan and gluten free.
Course Appetizer, Main Course
Cuisine Vegan
Keyword black bean butternut squash soup, Gluten free butternut squash soup, Vegan black bean soup
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 Meal-sized bowls
Calories 381kcal


  • Knife
  • Cutting Board
  • Large pot
  • Can Opener
  • Immersion blender


  • 4 C butternut squash , cubed
  • 2 tbsp avocado oil (or oil of choice)
  • 3 cloves garlic , minced
  • ¾ C red onion , finely diced
  • 1 medium red bell pepper , finely diced (about ¾ C)
  • 1 ½ tsp smoked paprika
  • 1 tsp cumin seed , ground
  • ½ tsp dry oregano
  • 1 tsp Herbamare seasoning (I use the spicy variety; or use ½ tsp salt + ½ tsp herb blend)
  • ¼ tsp black pepper , ground (or to taste)
  • ¼ C cooking sherry or dry white wine
  • 3 C vegetable broth (no salt added/ low sodium)
  • 1 19 oz/ 540 mL can black beans , drained and rinsed
  • Juice of half a lime (optional)
  • Optional garnish (fresh cilantro, vegan sour cream, avocado, baked tortilla strips/ tortilla chips, pepitas and/ or a sprinkle of smoked paprika)


  • Prep all ingredients above (peel and cube squash, mince garlic, dice onion and red bell pepper, drain and rinse can of black beans).
  • In a large pot, heat 2 tbsp avocado oil over medium heat. Add ¾ C finely diced red onion and cook until onion begins to soften, about 3 minutes.
  • Add in 3 cloves minced garlic and ¾ C diced red bell pepper. Cook for another 2-3 minutes, until garlic is fragrant.
  • Add spices into the pot: 1 ½ tsp smoked paprika, 1 tsp ground cumin seed, ½ tsp dry oregano, 1 tsp Herbamare seasoning and ¼ tsp ground black pepper. Toss to coat vegetables with the spices.
  • Add ¼ C cooking sherry and scrape any spices into the liquid.
  • Add remaining ingredients to the pot: 3 C vegetable broth, 1 can black beans, drained and rinsed, 4 C cubed butternut squash and the juice of half a lime (optional).
  • Place a lid on the pot and cook over medium heat for 10 minutes. Remove the lid, lower the heat and allow soup to simmer for another 10 minutes.
  • To create a creamy soup, use an immersion blender to pulse the soup a few times, leaving as much or little texture as you like (can create a completely pureed soup if you like). If you don’t have an immersion blender take ¼ to ½ the soup and blend in a blender or food processor then return to the soup.
  • Serve topped with your favourite ingredients like fresh cilantro, vegan sour cream, avocado, baked tortilla strips/ tortilla chips, pepitas and/ or a sprinkle of smoked paprika!


Accuracy of nutrition information cannot be guaranteed (certain ingredients may not have all nutrients listed in the database); amounts may vary (and will vary depending on brands of ingredients used); all nutrition fact values rounded to the nearest whole number.
Nutrition information calculated using low-sodium vegetable broth.


Serving: 1Meal-sized Bowl (about 1/4 of recipe) | Calories: 381kcal | Carbohydrates: 67g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 1008mg | Potassium: 1315mg | Fiber: 22g | Sugar: 10g | Vitamin A: 24631IU | Vitamin C: 76mg | Calcium: 208mg | Iron: 6mg