Butternut Squash Soup

Nourish your body this winter season with a big bowl of smooth and creamy butternut squash soup. This particular vegan-friendly version is seasoned perfectly and sweetened with green apples and a touch of maple syrup. It’s hearty enough to enjoy this dish alone, or just as delicious served alongside a main dish.

I like to top mine with hot sauce for added heat, cream to counter the hot sauce, and butternut squash seeds and croutons for added crunch. It’s one of my favorite soups of all time. I tend to make this over and over during the cold, winter months. All boys love it, too!

This recipe is free of dairy, but I also included what you can use if you want a rich, buttery flavor.

  • 2 small red onions, peeled and chopped
  • 2 tablespoons avocado oil (see notes)
  • 4 lbs. butternut squash, peeled, seeded, and chopped (see notes)
  • 2 green apples, cored and chopped
  • 48 ounces vegetable stock (see notes)
  • 4 cloves garlic
  • ¼ cup maple syrup
  • 1 tablespoon cumin
  • 2 teaspoons salt
  • 1 teaspoon ground pepper
  • 1 cup coconut cream
  • Optional: for extra heat, add 1 teaspoon cayenne pepper


1. In a large stockpot over medium heat, add onions and avocado oil. Cook for 10 minutes, allowing the onions to darken and caramelize. (see notes)

2. Add butternut squash, stock, garlic, maple syrup, cumin, salt, and pepper to the pot, stirring to combine.

3. Bring mixture to a boil then reduce to a simmer. Stir occasionally and cook for 1 hour, preferably longer (I start mine around 1pm to serve at 6pm – the longer you simmer, I have found the more flavorful the soup will be)

4. When ready to serve, add coconut cream and maple syrup.

5. Use an immersion blender to blend soup until completely creamy. You may also use a blender (make sure soup is cool first).

6. Garnish with red pepper flakes, hot sauce, coconut cream, and/or croutons.

  • I prefer to use grass-fed butter, as it adds a rich flavor. But to keep this recipe vegan and dairy-free, avocado oil is a good choice as well.
  • The local Costco carries organic butternut squash pre-peeled and chopped. It’s worth every extra penny! Look for this if you want to save time (& an arm workout)
  • I prefer to use chicken broth to vegetable stock. To keep this recipe vegan, vegetable stock is a good option.
  • When caramelizing the onions, let them cook without touching them for 5 minutes or so. Charring them gives the sweet flavor you want for the soup.


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