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4.9 from 75 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 Time
15 mins
Cook Time
15 mins
Total Time
1 hr 5 mins
Servings: 4
Calories: 194 kcal
Course: Soup
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. Add salt, turmeric, pepper, nutmeg and cayenne (if using). Cook another minute, stirring constantly.
  3. 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.
  4. 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.
  5. To serve, ladle into bowls and drizzle with additional coconut milk (if desired), pepitas and black pepper.

Notes

  • To save time, buy pre-cut butternut squash at the grocery store or use frozen butternut squash cubes!
  • Store the soup in an airtight container in the fridge for 4-5 days or freeze it for up to 3 months in freezer-safe containers. Thaw frozen soup in the fridge overnight, then reheat on the stovetop over medium heat or in the microwave, stirring occasionally to warm evenly.

Nutrition Information

Serving 1/4 of recipe Calories 194kcal (10%) Carbohydrates 28g (9%) Protein 3g (6%) Fat 8g (12%) Saturated Fat 2g (10%) Polyunsaturated Fat 6g Sodium 798mg (33%) Fiber 7g (28%) Sugar 10g (20%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 194

% Daily Value*

Serving 1/4 of recipe
Calories 194kcal 10%
Carbohydrates 28g 9%
Protein 3g 6%
Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 6g 35%
Sodium 798mg 33%
Fiber 7g 28%
Sugar 10g 20%

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