Butternut Squash, Apple, Coconut Soup

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  • Prep Time

    10 mins

  • Cook Time

    10 mins

  • Total Time

    50 mins

  • Servings

    30 servings

  • Calories

    73 kcal

  • Course

    Soup

  • Cuisine

    American

Butternut Squash, Apple, Coconut Soup

This Vegan Butternut Squash Soup is also gluten and lactose free! Step by step directions for stovetop, in your instant pot and in a crockpot.

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Ingredients

Servings
  • 8-9 cups butternut squash
  • 2 Tbsp olive oil
  • 1 large apple
  • 1 large onion
  • 1 stalk celery
  • 1 1/2 tsp sage, dried
  • 1 coconut milk
  • 4 1/2 cups vegetable or chicken stock
  • 2 tsp salt to taste
  • pepper to taste
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Instructions

Stovetop instructions

  1. Cut squash into small pieces. Saute in olive oil for about 5 minutes, turning often.
  2. Dice onion and celery. Add onion and celery to butternut and saute a few more minutes until soft.
  3. Core apple and cut into small pieces. Add apple and sage to squash and vegetables and saute a few minutes more.
  4. Cover with about 4 1/2 cups of stock (depends on how thick you want your soup).
  5. Bring to boil. Reduce heat to medium low. Cook about 30 minutes until squash and vegetables are tender.

Slow cooker instructions

  1. Follow about instructions until step 4.
  2. Slow cook on low for about 6 hours or high for 3 hours until vegetables are tender.
  3. Resume directions above.

Instant pot instructions

  1. Follow about instructions until step 4.
  2. Carefully attach lid. Turn vent sealing lever to seal.
  3. Set instant pot to Manual mode. Adjust pressure to high pressure. Adjust time to 8 minutes.
  4. Once cycle is complete, allow slow release for about 10 minutes. Then turn vent lever to release to release the rest of the pressure.

To finish soup *all 3 methods*

  1. Add coconut milk. Puree with an immersion blender or in batches in a blender. Add more warm stock as needed to thin to desired consistency. Makes 8 cups of thick soup. More if you like it thinner. Freezes very well.

Notes

  • Add warm stock to adjust to your preferred consistency.
  • Makes 8 cups of thick soup. More if you prefer it thinner.
  • Leftovers can be refrigerated for 3-4 days.
  • Reheat in microwave, until hot. Or reheat in small pot on stovetop. Add a bit of stock or water if soup is very thick.
  • For longer storage, freeze up to 6 months. Freezes well. Make a large batch and save in small portions for busy nights.
  • Thaw in refrigerator. Reheat per above instructions.

Nutrition Information

Show Details
Calories 73kcal (4%) Carbohydrates 7g (2%) Protein 1g (2%) Fat 4g (6%) Saturated Fat 3g (15%) Cholesterol 1mg (0%) Sodium 210mg (9%) Potassium 216mg (6%) Fiber 1g (4%) Sugar 2g (4%) Vitamin A 3970IU (79%) Vitamin C 8.8mg (10%) Calcium 23mg (2%) Iron 0.6mg (3%)

Nutrition Facts

Serving: 30servings

Amount Per Serving

Calories 73 kcal

% Daily Value*

Calories 73kcal 4%
Carbohydrates 7g 2%
Protein 1g 2%
Fat 4g 6%
Saturated Fat 3g 15%
Cholesterol 1mg 0%
Sodium 210mg 9%
Potassium 216mg 5%
Fiber 1g 4%
Sugar 2g 4%
Vitamin A 3970IU 79%
Vitamin C 8.8mg 10%
Calcium 23mg 2%
Iron 0.6mg 3%

* Percent Daily Values are based on a 2,000 calorie diet.

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