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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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 30 servings
Calories: 73 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 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
Instructions
Stovetop instructions
- Cut squash into small pieces. Saute in olive oil for about 5 minutes, turning often.
- Dice onion and celery. Add onion and celery to butternut and saute a few more minutes until soft.
- Core apple and cut into small pieces. Add apple and sage to squash and vegetables and saute a few minutes more.
- Cover with about 4 1/2 cups of stock (depends on how thick you want your soup).
- Bring to boil. Reduce heat to medium low. Cook about 30 minutes until squash and vegetables are tender.
Cup of Yum
Slow cooker instructions
- Follow about instructions until step 4.
- Slow cook on low for about 6 hours or high for 3 hours until vegetables are tender.
- Resume directions above.
Instant pot instructions
- Follow about instructions until step 4.
- Carefully attach lid. Turn vent sealing lever to seal.
- Set instant pot to Manual mode. Adjust pressure to high pressure. Adjust time to 8 minutes.
- 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*
- 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
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
% 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.