Sharon Palmer RD

Published on October 12, 2025

Delicata Squash Soup with Chinese 5-Spice (Vegan, Gluten-Free, Hearty & Healthy)

Warm, comforting, and bursting with bold flavor, this Delicata Squash Soup with Chinese 5-Spice is the perfect plant-based meal for cozy nights. Made with naturally sweet delicata squash, aromatic spices, and wholesome ingredients, this easy seven ingredient soup is vegetarian, vegan, gluten-free, and totally dairy-free—yet creamy and satisfying. The Chinese 5-spice adds a fragrant twist that elevates this seasonal favorite into something truly special. Whether you’re meal prepping or just craving a nourishing bowl of soup, this healthy, hearty vegan recipe delivers comfort and nutrition in every spoonful.

I love to cook with squash when fall comes. The leaves turn golden, the days are shorter and cooler, and winter squashes are in season! One of my favorite winter squashes is Delicata, because unlike many winter squashes, the outer skin is a little more tender and easier to deal with. Just like the name says, Delicata is delicate in flavor, color, and size, making it the perfect vegetable for small meals or even stuffing. For my vegan Delicata Squash Soup with Five Spice, I paired this squash with the warm, spiciness of Chinese five spice powder, which is a mixture of star anise, cloves, cinnamon, Szechuan pepper, and fennel seeds. This spice is used in many traditional
Chinese dishes, and it offers the perfect amount of sweet and savory for fall dishes, stir-fries, curries, and even baked goods.

Delicata squash, almonds, and five spice powder make the foundation of this easy, vegan soup.

Pour into soup bowls and garnish as desired.

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Delicata Squash Soup with Five Spice

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Author: The Plant-Powered Dietitian
Total Time: 30 minutes
Yield: 6 servings 1x
Diet: Vegan

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Description

Cozy up with this hearty delicata squash soup! Vegan, gluten-free, and seasoned with Chinese 5-spice for a flavorful plant-based twist on fall comfort food.

Ingredients

Scale

Soup:

2 medium (1 pound each) Delicata squash
1 tablespoon extra virgin olive oil
1 small onion, chopped
1 clove garlic, minced
1 ½ teaspoons Chinese five spice
1/4 teaspoon salt (optional)
1 ½ cups vegetable broth
1 ½ cups plant-based milk, plain, unsweetened (i.e., almond, oat, soy)

Garnish:

Additional extra virgin olive oil (optional)
Additional Chinese five spice (optional)

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Instructions

Slice the squash in half horizontally, scoop out seeds, and chop into cubes, leaving peel on.
Heat olive oil in a large pan and add cubed squash, onion and garlic and sauté over medium heat for 8 minutes.
Add five spice, salt (optional) and broth, stir well, and cover. Simmer over medium heat for 5 minutes.
Add plant-based milk and simmer for an additional 4-5 minutes, until squash is tender.
Blend soup until smooth using an immersion blender, or by blending it in a large blender.
Pour into soup bowls and garnish with chopped almonds and additional olive oil or five spice, if desired.
Makes 4 servings (1 ¼ cups each)

Notes

Instant Pot directions: Slice the squash in half horizontally, scoop out seeds, and slice into large pieces. Place the squash, along with the olive oil (may omit), onion, garlic, soymilk, and five spice powder in the container of the Instant Pot. Press “Soup” setting. Cook according to manufacturer’s directions. Pour ingredients into a large blender and process until smooth. Season with salt and pepper as desired (optional), and garnish with almonds.

Slow cooker directions: Slice the squash in half horizontally, scoop out seeds, and slice into large pieces. Place the squash, along with the olive oil (may omit), onion, garlic, soymilk, and five spice powder in the container of the crockpot. Cook on high for 4–6 hours or on low for 8–12 hours. Cook according to manufacturer’s directions. Pour ingredients into a large blender and process until smooth. Season with salt and pepper as desired (optional), and garnish with almonds.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Soup
Cuisine: American