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Best Ever Butternut Squash Soup

This is the perfect velvety & dairy free soup to keep you warm and nourished through the cold winter days.
Prep Time15 mins
Cook Time1 hr 20 mins
Total Time1 hr 35 mins
Course: dinner, lunch, Main Course
Cuisine: Canadian
Keyword: butternut squash, butternutsquashsoup, dairy free, gluten free, healthyrecipes, healthysoup, soup
Servings: 8 people
Author: Nyla


  • 4 lbs butternut squash (1 medium or ~2 small butternut squash)
  • 1/2 yam
  • 2 carrots
  • 1 turnip
  • 2 tbsp avocado oil (divided)
  • 1/2 red onion
  • 3 cloves garlic
  • 1 inch ginger
  • 4 cups broth
  • 1 granny smith apple cut
  • 1 tsp fennel seed ground
  • 1/4 tsp red pepper flakes
  • 5 leaves fresh sage
  • 1/2 cup coconut milk from a can
  • 1 1/2 tbsp apple cider vinegar raw
  • 2 tsp salt (divided)
  • 1 1/2 tsp black pepper ground (divided)


Roast the veggies

  • Preheat the oven to 425°F and line a baking sheet with parchment paper.
  • Cut the butternut squash in half and deseed. Clean, peel and rough chop the carrots, yam and turnips into large chunks. Generously coat the veggies with half of the avocado oil, 1 tsp each of salt and pepper. Place the butternut squash cut side down. Cook for 45-60 minutes or until the flesh is tender. Flip the yam, turnip and carrots half way through to brown evenly.
  • Once cook remove the veggies from the oven and let sit for a couple of minutes to cool. Using a spoon scoop out the butternut squash flesh from the skin.

Make the soup

  • Meanwhile as the veggies roast, chop up half an onion. Add the onion and remaining avocado oil to a large soup pot over medium-low heat. Slowly caramelize the onions for 15-20 minutes, stirring often.
  • Crush the garlic and grate the ginger, add them to the pot and cook for about 3-5 minutes until they are soft and fragrant.
  • Add in broth, cut apple, fennel seed, red pepper flakes, remaining salt and pepper and roasted veggies. Cook the soup for about 15 minutes on medium heat until the flavours have mixed together, stirring occasionally.
  • Blend the soup using an immersion blender or blender to desired consistency. You may need to add in additional broth if your butternut squash is large.
    Pour in apple cider vinegar, coconut milk and chopped sage leaves, blend again.
  • Serve warm with optional toppings - non-dairy yogurt, sauerkraut, pumpkin or hemp seeds.



  • Crunched for time? Chop the butternut squash up into smaller pieces or use pre-cut butternut squash instead. But don't skip the roasting step, that's where so much of the flavour comes from!
  • It freezes amazingly for up to 6 months
  • Or in the fridge in an airtight container for up to 4 days
  • If you're using a smaller or larger butternut squash, adjust the broth to your desired consistency