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Butternut Squash Soup

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Butternut Squash Soup

It's time to cosy up with a bowl of steaming, creamy butternut squash soup. Butternut squash and cold weather are a match made in heaven, and this nourishing soup is like autumn in a bowl. Smooth and vibrant, it will warm you up on a brisk day. 

This butternut squash soup is easy to make, naturally gluten-free and vegan, and so incredibly velvety and healthy – just perfect for this time of year. It's flavoured with lots of savoury seasonings and a hint of sweetness, provided by adding one apple. It takes less than an hour to prepare, perfect for a quick dinner at home. As a bonus, it will fill your house with the scent of autumn.

This butternut squash soup recipe is also an excellent make-ahead choice –  it tastes divine the next day. Is there anything more representative of an autumn meal than a cosy bowl of butternut squash soup?

04 October, 2022
Average: 4.5 (4 votes)

serves for


total time

0 HR 50 MIN


Olive oil
1 tbsp
White onion
1, peeled and diced
Garlic cloves
4, peeled and minced
Vegetable broth
2 cups
1, peeled and chopped
Granny smith apples
1, cored and chopped
Butternut squash
1 medium, peeled, seeded and diced
1 sprig, fresh
Cayenne pepper
1/8 tsp
Ground cinnamon and nutmeg
Coconut milk
1/2 cup unsweetened
Fine sea salt
Freshly-cracked black pepper


Step 01

In a stockpot, heat the olive oil over medium-high heat. Add the onion and sauté for 5 minutes, occasionally stirring, until soft and translucent. Add the garlic and sauté for 1 to 2 more minutes, stirring until fragrant.

Step 02

Add the vegetable broth, carrot, apple, butternut squash, sage, cayenne, cinnamon and nutmeg, and stir to combine. Bring the soup to a simmer and continue cooking. Cover, reduce the heat to medium-low, and simmer for 20-30 minutes until all vegetables are tender and easy to mash. Remove the sage. Add the coconut milk.

Step 03

Use an immersion blender to purée the soup until smooth. Alternatively, you can use a traditional blender to puree the soup in two batches.

Step 04

Taste and season the soup with salt and pepper. Top with garnishes of your choice, and serve warm.



  • You can roast your vegetables for extra depth of flavour. To make roasted butternut squash soup, roast the butternut squash, carrots, and onions before adding them to the soup. The prep time isn't too much longer – especially if you prepare everything else while the veggies roast. 
  • You can add rice or grains. For a soup that's even more hearty, add in some rice, quinoa, spelt, or any other grain you like. 
  • Use cream instead of coconut milk. In place of coconut milk, you can use heavy cream or half and half if you're not a fan of coconut milk.
  • Don't be afraid to experiment with toppings. Here are some of our favourites:

Parmesan cheese, grated cheddar, feta cheese


Toasted almonds, walnuts, pine nuts, or pecans

Fresh cilantro, thyme, sage, chives

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