Butternut Squash Soup is a creamy, flavorful dish made with roasted squash, aromatic spices, and a hint of coconut milk. This healthy recipe is perfect for cozy dinners or meal prep, offering a rich blend of vegetables, warm seasonings, and a velvety texture. With easy stovetop, slow cooker, and Instant Pot options, it’s a versatile and comforting choice for any occasion.
Ingredients
- 1 tablespoon olive oil
- 1 white onion, peeled and diced
- 4 cloves garlic, peeled and minced
- 2 cups vegetable broth
- 1 carrot, peeled and roughly chopped
- 1 Granny Smith apple, cored and roughly chopped
- 1 medium butternut squash (about 3–4 lbs), peeled, seeded, and diced
- 1 sprig fresh sage
- 1/8 teaspoon cayenne pepper
- Pinch of ground cinnamon and nutmeg
- 1/2 cup unsweetened coconut milk
- Fine sea salt and freshly cracked black pepper, to taste
Optional Garnishes: Smoked paprika, an extra drizzle of coconut milk, toasted pumpkin seeds, or fresh herbs.
Instructions
Stovetop Method:
- Sauté the Aromatics: Heat olive oil in a large stockpot over medium-high heat. Add diced onion and sauté for about 5 minutes until softened. Add garlic and cook for another 1–2 minutes until fragrant.
- Simmer the Soup: Add vegetable broth, carrot, apple, butternut squash, sage, cayenne, cinnamon, and nutmeg. Stir to combine. Bring to a simmer, then cover and reduce heat to medium-low. Simmer for 20–30 minutes or until all vegetables are tender. Remove and discard the sage. Stir in coconut milk.
- Blend Until Smooth: Use an immersion blender to purée the soup until creamy. Alternatively, use a traditional blender (blend in batches if needed).
- Season and Serve: Taste the soup and adjust seasoning with salt and pepper. Serve warm with your favorite garnishes.
Slow Cooker Method:
- Combine Ingredients: Add all ingredients except coconut milk to a slow cooker. Stir briefly to mix.
- Cook: Set to low for 4–6 hours or high for 2–3 hours, until squash is tender. Remove and discard sage, then stir in coconut milk.
- Purée: Blend the soup with an immersion blender or in a traditional blender until smooth.
- Season and Serve: Adjust seasoning as needed and serve warm with garnishes.
Instant Pot Method:
- Sauté Aromatics: Set Instant Pot to “Sauté” mode. Heat olive oil, add onion, and cook for about 5 minutes. Add garlic and sauté for 1–2 minutes.
- Pressure Cook: Add the broth, carrot, apple, squash, sage, cayenne, cinnamon, and nutmeg. Close the lid, set vent to “Sealing,” and pressure cook on high for 8 minutes. Perform a quick release, remove sage, and stir in coconut milk.
- Purée: Blend until smooth using an immersion blender or a traditional blender.
- Season and Serve: Adjust salt and pepper to taste and serve with desired toppings.
Why You’ll Love This Recipe
- Nutritious and Flavorful: Packed with vegetables and warm spices, this soup is both healthy and delicious.
- Easy to Make: Multiple cooking methods make it adaptable to any kitchen setup.
- Great for Meal Prep: Perfect for batch cooking and reheating throughout the week.
Tips
- Use a Granny Smith apple for its tartness, which balances the sweetness of the squash.
- Blend the soup in small batches if using a traditional blender to avoid spills.
- Adjust the cayenne pepper to control the level of spice.
Variations and Substitutions
- Dairy Option: Replace coconut milk with heavy cream or half-and-half for a richer flavor.
- Herb Swap: Use thyme or rosemary instead of sage for a different flavor profile.
- Additional Veggies: Add sweet potatoes or parsnips for extra depth.
FAQs
Can I freeze this soup?
Yes, it freezes well. Cool completely, transfer to airtight containers, and freeze for up to 3 months.
Do I have to peel the butternut squash?
Yes, peeling is recommended as the skin is tough and doesn’t blend well.
Can I use pre-cut squash?
Absolutely! Pre-cut squash saves time and works perfectly.
Serving and Suggestions
- Pair with crusty bread, garlic bread, or a side salad for a complete meal.
- Garnish with a swirl of coconut milk, toasted pumpkin seeds, or a sprinkle of smoked paprika for added flavor and texture.
- Serve as an appetizer or light dinner on chilly evenings.
Butternut Squash Soup
Ingredients
1 tablespoon olive oil
1 white onion, peeled and diced
4 cloves garlic, peeled and minced
2 cups vegetable broth
1 carrot, peeled and roughly chopped
1 Granny Smith apple, cored and roughly chopped
1 medium butternut squash (about 3–4 lbs), peeled, seeded, and diced
1 sprig fresh sage
1/8 teaspoon cayenne pepper
Pinch of ground cinnamon and nutmeg
1/2 cup unsweetened coconut milk
Fine sea salt and freshly cracked black pepper, to taste
Optional Garnishes: Smoked paprika, an extra drizzle of coconut milk, toasted pumpkin seeds, or fresh herbs.
Directions
- Stovetop Method:
- Sauté the Aromatics: Heat olive oil in a large stockpot over medium-high heat. Add diced onion and sauté for about 5 minutes until softened. Add garlic and cook for another 1–2 minutes until fragrant.
- Simmer the Soup: Add vegetable broth, carrot, apple, butternut squash, sage, cayenne, cinnamon, and nutmeg. Stir to combine. Bring to a simmer, then cover and reduce heat to medium-low. Simmer for 20–30 minutes or until all vegetables are tender. Remove and discard the sage. Stir in coconut milk.
- Blend Until Smooth: Use an immersion blender to purée the soup until creamy. Alternatively, use a traditional blender (blend in batches if needed).
- Season and Serve: Taste the soup and adjust seasoning with salt and pepper. Serve warm with your favorite garnishes.
- Slow Cooker Method:
- Combine Ingredients: Add all ingredients except coconut milk to a slow cooker. Stir briefly to mix.
- Cook: Set to low for 4–6 hours or high for 2–3 hours, until squash is tender. Remove and discard sage, then stir in coconut milk.
- Purée: Blend the soup with an immersion blender or in a traditional blender until smooth.
- Season and Serve: Adjust seasoning as needed and serve warm with garnishes.
- Instant Pot Method:
- Sauté Aromatics: Set Instant Pot to “Sauté” mode. Heat olive oil, add onion, and cook for about 5 minutes. Add garlic and sauté for 1–2 minutes.
- Pressure Cook: Add the broth, carrot, apple, squash, sage, cayenne, cinnamon, and nutmeg. Close the lid, set vent to “Sealing,” and pressure cook on high for 8 minutes. Perform a quick release, remove sage, and stir in coconut milk.
- Purée: Blend until smooth using an immersion blender or a traditional blender.
- Season and Serve: Adjust salt and pepper to taste and serve with desired toppings.
Source link