Sweet & Creamy Butternut Squash Soup

Nicolette Stramara

by | Updated: January 16th, 2019 | Read time: 2 minutes

Nourish your body with a big bowl of smooth and creamy butternut squash soup. This version, made vegan-friendly, is seasoned perfectly and sweetened with green apples and a touch of maple syrup. It’s hearty enough to join on its own, but it also make a delicious side dish. If you like a bit of heat, add hot sauce. Finish it up with a bit of coconut cream to counter but not subdue the heat. Squash seeds and croutons add a filling crunch.

 White Bowl Filled with Creamy Butternut Squash Soup | Vitacost.com/blog


2 small red onions, peeled and chopped
2 Tbsp. avocado oil (or grass-fed butter, if not vegan)
4 lbs. butternut squash, peeled, seeded and chopped
2 green apples, cored and chopped
48 oz. vegetable stock (or chicken stock, if not vegan)
4 cloves garlic
1/4 cup maple syrup
1 Tbsp. cumin
2 tsp. salt
1 tsp. ground pepper
1 cup coconut cream
1 tsp. cayenne pepper, optional


  1. In large stockpot over medium heat, add onions and avocado oil. Cook for about 10 minutes until onions have darkened and caramelized. (Note: Charring the onions give them a sweet flavor, so while cooking, allow them to sit for about 5 minutes without stirring.)
  2. Add squash, apples, stock, garlic, maple syrup, cumin, salt and pepper to the pot, stirring to combine.
  3. Bring mixture to boil then reduce to a simmer. Cook for at least one hour, stirring occasionally. The longer the simmer, the more flavorful the soup, so let it cook for a few hours, if possible.
  4. When ready to serve, add coconut cream, maple syrup and cayenne if using.
  5. With a stand blender or immersion blender, blend soup until smooth and creamy.
  6. Garnish with red pepper flakes, hot sauce, additional coconut cream and/or croutons.