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Butternut squash soup in a large pot garnished with coconut milk, pumpkin seeds, and fresh sage.
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4.92 from 23 votes

Butternut Squash Soup

This butternut squash soup is super creamy and easy to make! It combines butternut squash with coconut milk, carrots, fresh ginger and sage for a delicious and comforting fall meal.
Prep Time15 minutes
Cook Time50 minutes
Total Time1 hour 5 minutes
Course: Soup
Cuisine: American
Keyword: butternut squash soup
Servings: 4

Ingredients

  • 2 Tablespoons olive oil
  • 5 cloves garlic minced
  • 3 teaspoons fresh ginger minced
  • 1 medium yellow onion about 1 ½ cups, chopped
  • 5 medium carrots peeled and chopped
  • 1 medium apple peeled and chopped
  • 5 cups butternut squash peeled and chopped (1 medium-sized squash)
  • 1 Tablespoon fresh sage chopped
  • 32 oz vegetable broth
  • 1 cup canned coconut milk I used full-fat
  • 1 teaspoon sea salt
  • ½ teaspoon turmeric
  • ½ teaspoon black pepper
  • pinch of ground nutmeg
  • pinch of cayenne pepper optional
  • additional coconut milk, roasted pepitas and fresh sage for serving

Instructions

  • 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.
    All the veggies and fruit used in the butternut squash soup in a large pot. This includes onion, garlic, carrot, ginger, and apple.
  • Add salt, turmeric, pepper, nutmeg and cayenne (if using). Cook another minute, stirring constantly.
    Seasoning is added to a large pot of veggies used for the butternut squash soup.
  • 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.
    Cubed butternut squash, broth, and coconut milk added to a large pot to make the butternut squash soup.
  • 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.
    An immersion blender is used to blend all the ingredients for a butternut squash soup in a large pot.
  • To serve, ladle into bowls and drizzle with additional coconut milk (if desired), pepitas and black pepper.

Video

Notes

  • To save time, buy pre-cut butternut squash at the grocery store or use frozen butternut squash cubes!

Nutrition

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