I’m excited to share my best summer squash soup, creamy and silky smooth, fully vegan and gluten free, a fresh entry among Healthy Squash Soup Recipes that captures bright summer flavors and shines chilled or hot.
I love a soup that tastes like July in a bowl. My Creamy Yellow Squash Soup is silky smooth and creamy, loaded with summer flavors and bright enough to serve warm or chilled.
It’s gluten free and vegan, and it doesn’t feel like a compromise. I use yellow summer squash and a Yukon Gold potato to give it body so it sips like a velvety drink but still feels light.
If you scroll through Diced Squash Recipes or remember a classic Cream Of Squash Soup, this one will make you rethink both, in a good way, trust me.
Ingredients
- Yellow summer squash: Light, slightly sweet and watery, good fiber vitamins A and C, keeps soup fresh.
- Yukon Gold potato: Adds body and starch, makes soup smooth, also gives potassium and some B vitamins.
- Yellow onion: Sweet and savory base, brings natural sugars and depth, boosts flavor without salt.
- Garlic: Pungent gives warm bite and aroma, modest vitamins and immune helping compounds.
- Raw cashews (optional): Blends into silky cream, adds plant protein and healthy fats, mild sweet taste.
- Coconut milk (optional): Rich creamy and slightly sweet, provides fat for mouthfeel, dairy free.
- Extra virgin olive oil: Brings fruity depth and healthy monounsaturated fats, smooth finish.
- Lemon juice: Brightens flavors with acidity, cuts richness, adds fresh tang and vitamin C.
Ingredient Quantities
- 2 lb yellow summer squash (about 4 medium)
- 1 medium yellow onion (about 1 cup)
- 3 garlic cloves
- 1 medium Yukon Gold potato (about 6 to 8 oz) for body
- 4 cups low sodium vegetable broth
- 1/2 cup raw cashews (optional, for extra creamyness)
- 1 cup full fat canned coconut milk (optional alternative to cashews)
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon fine sea salt, more to taste
- 1/2 teaspoon freshly ground black pepper
- 2 teaspoons nutritional yeast (optional, for umami)
- 1 bay leaf (optional)
- 2 teaspoons fresh thyme leaves or 1/2 teaspoon dried thyme
- 2 tablespoons chopped fresh basil or chives for garnish (optional)
- Pinch red pepper flakes (optional)
How to Make this
1. Prep everything: wash and trim 2 lb yellow squash and chop into chunks, dice 1 medium yellow onion, mince 3 garlic cloves, peel and cube 1 medium Yukon Gold potato. If using 1/2 cup raw cashews soak them in hot water for 15 to 20 minutes or cover and soak overnight, then drain. Keep 1 cup canned coconut milk handy if you prefer that instead of cashews.
2. Warm 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add the onion with a pinch of the 1 teaspoon fine sea salt and cook until soft and starting to brown, about 5 to 7 minutes.
3. Add the minced garlic and 2 teaspoons fresh thyme leaves (or 1/2 teaspoon dried thyme), cook 30 to 60 seconds until fragrant, then add the chopped squash and cubed potato. Stir to coat and cook 3 to 4 minutes until the squash starts to soften.
4. Pour in 4 cups low sodium vegetable broth, add 1 bay leaf if using, bring to a boil then reduce to a simmer. Cover and cook 15 to 20 minutes until potato and squash are very tender.
5. Remove the bay leaf. If you used cashews, add the drained cashews to the hot soup pot now, or if you chose coconut milk reserve about half to add while blending and hold the rest to finish at the end.
6. Puree the soup until silky smooth using an immersion blender right in the pot or by transferring in batches to a blender. Add 2 teaspoons nutritional yeast if using, 1 tablespoon fresh lemon juice, the remaining salt and 1/2 teaspoon freshly ground black pepper, plus a pinch of red pepper flakes if you want heat. If the soup feels too thick blend in a splash more broth or a little of the reserved coconut milk.
7. Taste and tweak: add more salt, lemon, or pepper as needed, and if you used coconut milk stir the rest in now for extra richness. Reheat gently if it cooled during blending.
8. Serve warm or chill for later. Garnish with 2 tablespoons chopped fresh basil or chives, an extra drizzle of olive oil and a few more red pepper flakes or black pepper if you like.
Equipment Needed
1. Large pot, 6 to 8 quart, for simmering the soup
2. Cutting board, make sure its big enough for the squash and potato
3. Chefs knife, sharp for quick clean cuts
4. Measuring cups and measuring spoons for broth, cashews and seasonings
5. Wooden spoon or heat proof spatula for stirring and scraping
6. Immersion blender or regular blender for a silky puree
7. Fine mesh strainer or colander to drain soaked cashews or rinse veggies
8. Ladle plus bowls or airtight containers for serving or storing leftovers
FAQ
Creamy Yellow Squash Soup Recipe Substitutions and Variations
- Yellow summer squash: use zucchini or pattypan squash 1:1 by weight, they cook the same. If zucchini seems watery, pat it dry or saute a bit longer so the soup isn’t too thin.
- Yukon Gold potato (for body): swap with 1 small head cauliflower (rough chopped) for a lower carb version, or 1/2 cup cooked cannellini beans for extra creaminess and protein. Blend until smooth, you may need slightly less broth.
- Raw cashews (for creaminess): use 1/2 cup silken tofu (no soaking needed) or add an extra 1 cup full fat canned coconut milk if you want dairy-free richness. Almonds work too but must be soaked first.
- Low sodium vegetable broth: sub with low sodium chicken broth or mushroom broth for more umami, or use water plus 1 tsp miso (reduce added salt if you do this).
Pro Tips
1. Roast some of the squash ahead of time. Toss half the chunks with a bit of oil and roast at 425 F for 20 to 25 minutes until golden, then add those roasted pieces into the pot or blend them with the rest. It gives a sweeter, deeper flavor than just simmering and makes the soup taste way less one note, trust me.
2. If you want real silkiness, soak the cashews longer than the recipe says and blend them with some of the hot broth before adding back to the pot. If you prefer coconut milk use only half while blending and hold the rest to finish the soup, that way you keep the texture adjustable and you wont overpower the squash.
3. Be careful when pureeing hot soup. If you use a blender, remove the center piece of the lid slightly and cover with a towel so steam can escape otherwise you can get a nasty splatter. An immersion blender is easier for small batches but blend well so no gritty bits from the potato or cashews remain.
4. Finish and store smart. Always add lemon or acid at the end so the flavor brightens, and taste for salt after that. The soup will thicken when chilled, so thin it with extra broth or a splash of reserved coconut milk when reheating. If you freeze, leave out most of the coconut milk and add it back when you reheat for best texture.
Creamy Yellow Squash Soup Recipe
I’m excited to share my best summer squash soup, creamy and silky smooth, fully vegan and gluten free, a fresh entry among Healthy Squash Soup Recipes that captures bright summer flavors and shines chilled or hot.
4
servings
267
kcal
Equipment: 1. Large pot, 6 to 8 quart, for simmering the soup
2. Cutting board, make sure its big enough for the squash and potato
3. Chefs knife, sharp for quick clean cuts
4. Measuring cups and measuring spoons for broth, cashews and seasonings
5. Wooden spoon or heat proof spatula for stirring and scraping
6. Immersion blender or regular blender for a silky puree
7. Fine mesh strainer or colander to drain soaked cashews or rinse veggies
8. Ladle plus bowls or airtight containers for serving or storing leftovers
Ingredients
-
2 lb yellow summer squash (about 4 medium)
-
1 medium yellow onion (about 1 cup)
-
3 garlic cloves
-
1 medium Yukon Gold potato (about 6 to 8 oz) for body
-
4 cups low sodium vegetable broth
-
1/2 cup raw cashews (optional, for extra creamyness)
-
1 cup full fat canned coconut milk (optional alternative to cashews)
-
2 tablespoons extra virgin olive oil
-
1 tablespoon fresh lemon juice
-
1 teaspoon fine sea salt, more to taste
-
1/2 teaspoon freshly ground black pepper
-
2 teaspoons nutritional yeast (optional, for umami)
-
1 bay leaf (optional)
-
2 teaspoons fresh thyme leaves or 1/2 teaspoon dried thyme
-
2 tablespoons chopped fresh basil or chives for garnish (optional)
-
Pinch red pepper flakes (optional)
Directions
- Prep everything: wash and trim 2 lb yellow squash and chop into chunks, dice 1 medium yellow onion, mince 3 garlic cloves, peel and cube 1 medium Yukon Gold potato. If using 1/2 cup raw cashews soak them in hot water for 15 to 20 minutes or cover and soak overnight, then drain. Keep 1 cup canned coconut milk handy if you prefer that instead of cashews.
- Warm 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add the onion with a pinch of the 1 teaspoon fine sea salt and cook until soft and starting to brown, about 5 to 7 minutes.
- Add the minced garlic and 2 teaspoons fresh thyme leaves (or 1/2 teaspoon dried thyme), cook 30 to 60 seconds until fragrant, then add the chopped squash and cubed potato. Stir to coat and cook 3 to 4 minutes until the squash starts to soften.
- Pour in 4 cups low sodium vegetable broth, add 1 bay leaf if using, bring to a boil then reduce to a simmer. Cover and cook 15 to 20 minutes until potato and squash are very tender.
- Remove the bay leaf. If you used cashews, add the drained cashews to the hot soup pot now, or if you chose coconut milk reserve about half to add while blending and hold the rest to finish at the end.
- Puree the soup until silky smooth using an immersion blender right in the pot or by transferring in batches to a blender. Add 2 teaspoons nutritional yeast if using, 1 tablespoon fresh lemon juice, the remaining salt and 1/2 teaspoon freshly ground black pepper, plus a pinch of red pepper flakes if you want heat. If the soup feels too thick blend in a splash more broth or a little of the reserved coconut milk.
- Taste and tweak: add more salt, lemon, or pepper as needed, and if you used coconut milk stir the rest in now for extra richness. Reheat gently if it cooled during blending.
- Serve warm or chill for later. Garnish with 2 tablespoons chopped fresh basil or chives, an extra drizzle of olive oil and a few more red pepper flakes or black pepper if you like.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 572g
- Total number of serves: 4
- Calories: 267kcal
- Fat: 15.5g
- Saturated Fat: 2.45g
- Trans Fat: 0g
- Polyunsaturated: 1.5g
- Monounsaturated: 9.5g
- Cholesterol: 0mg
- Sodium: 715mg
- Potassium: 1076mg
- Carbohydrates: 26.8g
- Fiber: 4.8g
- Sugar: 2.5g
- Protein: 9g
- Vitamin A: 375IU
- Vitamin C: 46mg
- Calcium: 59mg
- Iron: 1.3mg
