Butternut Squash Soup

Serves 6-8


Vegetable/olive oil, 1Tbsp and butter, 1 Tbsp

Garlic 4 cloves, minced

Onion, 1 peeled and chopped

Low sodium vegetable or chicken stock, 4 cups

Butternut squash 1 medium (about 3–4 lbs) see comment below

Sage, 1 fresh sprig

Black pepper fresh ground ~ ¼ ts

Ground cayenne, 1/8 ts

Nutmeg, pinch

Unsweetened coconut milk, ½ can




1)     Options for butternut:

  1. Purchase already prepped (peeled, seeded, cut). Very convenient but $$ compared to purchasing whole butternut.
  2. Cut butternut in half (long way, through stem), seed and bake in oven (1hr) at 400 degrees. Save seeds and toast with oil for toasted seeds. Remove skin and discard just before use.
  3. Peel, seed and cut butternut (as directed in following recipe).

2)     Melt ~ 1T vegetable oil and 1T butter in soup pot over medium heat. Add in garlic and onion, sautéing until soft (~5min).

3)     Add vegetable stock, butternut squash, sage, pepper, cayenne, and nutmeg a large stockpot. Stir.

4)     Simmer for 20 minutes until all ingredients are blended and heated through. Note cooking times will vary if making soup with pre-baked squash versus raw.

5)     Remove and discard the sage.  Stir in the coconut milk if using.

6)     Use an immersion blender to puree the soup until smooth. Or transfer the soup in smaller batches into a traditional blender and puree until smooth (careful – avoid overfilling the blender with a hot liquid).

7)     Serve warm and enjoy.

Optional spices: curry powder ~ ½ ts to taste; pinch cinnamon


Calories (kcal)

Carbohydrates (g)

Protein (g)

Fat (g)

Sodium (mg)

Fiber (g)







Nutrient analysis without coconut milk


Source inspiration - https://www.gimmesomeoven.com/slow-cooker-butternut-squash-soup-recipe/

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