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Bowl of butternut squash topped with sage, pepper and pumpkin seeds. Bread is beside the bowl.
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4.91 from 20 votes

Butternut Squash Soup

This creamy butternut squash soup pairs butternut squash with coconut milk, carrots, fresh ginger and sage for delicious soup with a vibrant orange color.
Prep Time15 minutes
Cook Time50 minutes
Course: Soup
Cuisine: American
Keyword: butternut squash soup
Servings: 4


  • 2 Tablespoons olive oil
  • 5 clove garlic minced
  • 3 teaspoons fresh minced ginger
  • 1 yellow onion about 1 1/2 cups, chopped
  • 5 carrots peeled and chopped
  • 1 apple peeled and chopped
  • 5 cups peeled and chopped butternut squash
  • 1 Tablespoon fresh sage chopped
  • 32 oz vegetable broth
  • 1 cup canned coconut milk I used full-fat
  • 1 teaspoon sea salt
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon black pepper
  • pinch of ground nutmeg
  • pinch of cayenne pepper optional
  • additional coconut milk and roasted pepitas for serving


  • Sauté: Add olive oil to a large dutch oven or stockpot over medium heat. Add garlic, ginger, onion, carrots and apple to the pot. Cook, stirring occasionally, until everything begins to soften, about 7 minutes. Add salt, turmeric, pepper, nutmeg and cayenne (if using). Cook another minute, stirring constantly.
  • Add squash and simmer: Add squash, sage, vegetable broth and coconut milk to the pot. Bring mixture to a boil. Reduce to a simmer, and cook until vegetables are very soft, about 30-40 minutes.
  • Blend: Use an immersion blender to puree soup to a smooth consistency. If you do not have an immersion blender you can transfer the soup in batches to a blender and blend until smooth. This method will require a bit of cooling time and caution. If you let the soup cool down before blending, place it back on the stove on low heat for a few minutes to warm it up before serving.
  • Serve: To serve, ladle into bowls and drizzle with additional coconut milk (if desired), pepitas and black pepper.


Serving: 1/4 of recipe | Calories: 194kcal | Carbohydrates: 28g | Protein: 3g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Sodium: 798mg | Fiber: 7g | Sugar: 10g