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Butternut Squash Soup

Prep Time 10 mins
Cook Time 45 mins
Course Soup
Servings 6


  • blender or immersion blender


Roasted Squash

  • 1-2 tbsp olive oil
  • 4-5 cups chopped butternut squash 1 whole squash, or pre-cut cubed butternut squash

Sauteed Veggies on Stovetop

  • 1-2 tbsp neutral cooking oil
  • 1 onion (yellow or white) chopped
  • 1 carrot chopped
  • 4 cloves or frozen cubes garlic

Herbs and Spices

  • 1-2 tsp ground sage
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 1/8 tsp cayenne pepper


  • 1 can light coconut milk
  • 4 cups vegetable broth


  • Coat chopped butternut squash with olive oil on a sheet pan and roast at 400 degrees for 20-30 minutes, or until soft and beginning to brown.
  • In a large pot on medium heat, saute chopped onions and carrots in oil (or broth) for about 5 minutes. Add garlic and cook for 2 more minutes, until fragrant.
  • Stir in sage, salt, pepper, and cayenne pepper.
  • Add coconut milk and broth. Simmer on medium heat until everything is cooked through and soft. When butternut squash is finished roasting, add to cooking pot.
  • Use blender or immersion blender to puree soup until smooth. Taste to see if you need more sage, salt, or pepper.
Keyword butternut squash