Dairy Free Butternut Squash Soup

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How To Make Butternut Squash Soup With Apple

Roasted Butternut Squash Soup Recipe (Dairy Gluten Free) – Healthy Holiday Recipe

This butternut squash recipe comes together in one pot and and doesnt take that long to make! Win, win. Once all of the ingredients have sautéed together you will use an immersion blender to get it nice and creamy.

No immersion blender? Dont worry! You can transfer the soup to a blender to get it nice and smooth. Then transfer it back into your pot or portion out, top and enjoy!

can you freeze butternut squash soup?

Yes, you can definitely freeze this soup to enjoy later. One way to freeze it is by portioning it out so that you can easily pull one out of the freezer to enjoy anytime!

How To Make Butternut Squash Soup

What I love the most about this recipe is how easy it is to make.

  • Roast all of the vegetables in this recipe below
  • Transfer cooked veggies into a blender with half of the vegetable broth and blend until smooth and creamy, about 1-2 minutes
  • Pour contents of blender into a large pot on the stove top over medium-low heat
  • Add the remaining vegetable stock and creamy coconut milk. Let simmer for a few minutes
  • Stir and serve!
  • It really is SO simple to make and each serving is very generous in size, but naturally light on calories.

    How To Make Butternut Squash Soup:

    Making butternut squash soup isnt hard at all! This healthy butternut squash soup comes to just one pan or your crockpot/instant pot.

  • Heat olive oil in a pan over medium high heat. Sauté squash, carrots, onions + garlic until slightly browned + soft on edges.
  • Add your spices, fill with stock + bring to a boil. Once boiling, reduce heat and simmer for 30-40 minutes.
  • Allow soup to cook + blend it up! My Vitamix always gets jobs like this done in no time! You can also use an immersion blender or food processor.
  • Thats literally it it doesnt get any easier than that!

    Look how dreamy!! SO creamy and delicious.

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    Can I Prep This Butternut Squash Soup Ahead Of Time

    Why yes, of course you can! Soups are so easy to prep ahead. This soup should be cooled before storing if making ahead.

    If you plan to eat it soon after making, then you can place in air tight container and leave in the fridge for up to 7 days.

    If you do not plan to eat all of it soon or within 7 days, then you can freeze it for up to 6 months.

    Can You Use Canned Butternut Squash In Butternut Squash Soup


    Butternut Squash is a type of winter squash that grows on a vine. It has a sweet, nutty taste similar to pumpkin, and is actually called butternut pumpkin in Australia and New Zealand. Butternut squash has a tan-yellow skin and orange, fleshy pulp with a compartment of seeds. For this recipe, you will want to cut up the butternut squash and remove the seeds.I wouldnt recommend using canned butternut squash in this recipe, as it is not going to have the same fresh flavor that the real thing will. You should be able to easily find a butternut squash in the grocery store when late summer rolls around.

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    Why You’ll Love This Recipe

    • You only need a few basic ingredients.
    • It’s packed with nutrients! There’s over 200% of your RDA of vitamin A!
    • You can make a big pot for only about $2.00 when squash is in season.
    • It’s rich, creamy, slightly sweet, and savory.
    • Kids love this soup and eat bowl after bowl!
    • Perfect for Fall or your vegan Thanksgiving Feast!

    Butter Is Better Than Cream

    A little bit of butter rounds out the flavor and makes it truly irresistible, without weighing down the soup like heavy cream tends to do. Thats a little trick that I used in my tomato soup in my cookbook, too. Its by far the best butternut squash soup Ive ever tasted, and infinitely better than any canned or boxed option.

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    Which Method To Choose

    The real difference is whether you have sharp enough peeler to easily peel the squash and whether you want to cut it as much when it is raw. I prefer baking it first, but both methods produce wonderful soup. Since I often double the soup and freeze some, I find that by the time my squash roasts, all my other ingredients are prepared and warm for the squash addition.

    Meal Prep And Storage

    How to make INSTANT POT BUTTERNUT SQUASH SOUP (vegan and gluten-free)
    • To Prep-Ahead: Either roast the squash and store until youre ready to make, or prepare it completely.
    • To Store: This dish seriously gets better with time and will taste wonderful after a day or two in the refrigerator. Simply keep in an airtight container in the refrigerator for up to 4-5 days.
    • To Freeze: Place in a freezer-safe container or Ziploc bag in the freezer for up to 4-6 months.
    • To Reheat: The best way to reheat soup is to return it to a pot and heat up over medium-low heat. You can also reheat it in the microwave if youre in a rush.

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    Is Vegan Butternut Squash Soup Good For You

    You butter believe it is! This butternut squash and apple soup is made fresh produce for nutrient-packed ingredients including:

    Onions Onions are a great source of vitamin C, vitamin B, and potassium. They can help prevent heart disease, cancer, and diabetes.

    Ginger Ginger is full of anti-inflammatory properties and antioxidants to help boost your immune system, lower blood sugar, and aid with osteoarthritis.

    Apples Apples are high in vitamin A, vitamin C, potassium, fiber, and polyphenols. As a result, they can help promote good gut bacteria and health, aid in weight management, help preserve bone density, and more!

    Carrots Carrots are known for being a good source of beta carotene, fiber, vitamin K, potassium, and antioxidants. As a result, consuming them can help improve your eye health, lower blood cholesterol, and reduce the risk of cancer.

    Full Fat Coconut Milk

    This recipe calls for full fat coconut milk, not to be confused with light coconut milk beverage. This is very important to achieve the creamy, hearty consistency of this soup. It also adds some good, healthy fats. You can find full fat coconut milk in a can at your local grocer in the international foods aisle. Be sure to shake up the coconut milk can really well!

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    The Best Roasted Butternut Squash Soup Recipe

    Ultimately, this really is the best butternut squash soup recipe I’ve had. It’s spicy, from the ginger, and so creamy without using cream. It’s vegan, gluten-free, paleo and so easy to make. To me, this is the perfect vegan butternut squash soup and I know you’re going L-O-V-E it!!

    This soup is crazy simple to make you basically just roast all the veggies on one pan and it’s got a kick of ginger at the end. It’s creamy, but dairy-free of course, and makes for amazing leftovers too!

    Healthy Easy Butternut Squash Soup

    Butternut Squash Soup (Vegan, Dairy

    This Healthy Butternut Squash Soup is paleo, Whole30, vegan, and naturally gluten/dairy free. Easily made in your crockpot, instant pot or on the stove! Super creamy and rich this is a soup recipe everyone will love!

    This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. Clickhere to read my policy and more about affiliate links. This post was originally shared in December of 2018.

    Is there anything more delicious and cozy than butternut squash soup? This easy healthy butternut squash soup recipe is a staple in our home during the fall. Made with only a few ingredients its quick to make and so tasty!

    This paleo butternut squash soup is naturally gluten free, dairy free, whole30 friendly, and vegan!

    We love butternut squash. Its delicious roasted or even made into chips! However.. we all know that butternut squash soup is where it really shines.

    Today Im showing you just how easy it is to make healthy butternut squash soup thats Whole30, paleo, and vegan!

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    How To Make Vegan Butternut Squash Soup

    Not only does butternut squash soup taste warm, cozy, creamy, and delicious, its also very simple to make. To start, were throwing everything into a sauce pan . Once warmed, mash and mix everything together, and youve got your soup! Its essentially that easy.

    To begin, heat the oil over medium heat in a large saucepan.

    Next, add the onion and garlic and let it sauté for a few minutes. Add the salt and pepper.

    Add the butternut squash and stock, and then cover and bring to a boil.

    Once boiling, crack the lid and let simmer for 15 minutes or until the butternut squash is fork tender.

    Using a Vitamix or a hand blender, blend until the soup is completely smooth,

    Top with optional yogurt and thyme, and enjoy!

    How To Make Butternut Squash Soup From Scratch

  • Peel and cube 1 large butternut squash into chunks.
  • Mince 6 cloves of garlic and 1 large onion.
  • Heat a cast iron Dutch oven or heavy-bottomed soup pot to medium.
  • Add 1 Tbsp. of coconut oil along with the garlic and onions. Saute the garlic and onions for 4-5 minutes, stirring often.
  • Add 6-7 cups of the cubed squash to the pan along with ¼ tsp. kosher salt and pepper.
  • Saute the squash for 7-8 minutes, stirring often.
  • Feel free to deglaze the pan with a little vegetable broth or water if the squash starts to stick to the bottom. The squash should be slightly softened at this point.
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    Substitutions For This Easy Butternut Squash Soup Recipe:

    There are so many ways you can customize this Butternut Squash Soup Recipe. Feel free to add heavy cream, more spices, and customize with the different toppings you enjoy. You can also add in other veggies like potatoes or leeks for more flavor.

    Herbs- Feel free to add thyme, rosemary, or sage to this recipe. 1/2 teaspoon of dried herbs will be the perfect amount!

    Milk/Cream You can add regular milk, cream, almond milk, or coconut milk to this soup. Blending the soup with milk will make it thinner in texture while making it creamier.

    Broth You can use beef or chicken broth instead of vegetable broth

    Can butternut squash beroasted? You can roast the butternut squash and veggies in this soup rather than sautéing or cooking in the crockpot/instant pot. Coat all vegetables in olive oil and roast at 400 for 30 minutes. Make sure to roughly chop veggies rather than dicing them if roasting them

    Sodium: If youre looking to reduce sodium, omit the salt and use a salt-free broth. The nutrition facts reflect using a salt free broth.

    How To Reheat Butternut Squash Soup

    Creamy dairy & gluten free butternut squash soup

    If frozen, allow the soup to defrost in the refrigerator overnight, or you can use the microwave to defrost it enough to get out the storage container.

    Reheat on the stovetop in a saucepan over medium heat, stirring occasionally, until a rolling boil is reached and its heated to 165 °F. Cover the soup as its reheating to avoid too much evaporation and splatter .

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    How To Store And Prep Butternut Squash

    • When looking for squash at the store, if long-term storage is your goal, choose blemish-free butternut squash with hard, dull skins and at least an inch of stem intact. Squash with soft spots, mold, or other damage won’t keep for long. Choose a squash that feels heavy for its size. That’s an indication that it’s fresh.
    • Store your fresh, uncut squash in a cool, dark place, such as a basement or closet, where sunlight won’t hasten its ripening. Under the right storage conditions, your butternut squash should last two to three months.
    • To prep the squash, use a vegetable peeler or Y-peeler to peel the squash. Slice the squash in half lengthwise and scoop out seeds. Cut the squash into 1-inch cubes.

    Creamy Vegan Butternut Squash Soup

    This post may contain affiliate links. See my disclosure policy.

    This creamy vegan butternut squash soup is a fall favorite! It’s gluten-free, dairy-free, and nut-free, but so creamy and delicious you wont be able to get enough! Easy to make in your instant pot or slow cooker too!

    I havent met anyone yet that doesnt love this soup. This soup even won over my husband who previously thought that he hated squash.

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    Roasted Butternut Squash Soup

    Lets cozy up with a bowl of warm, creamy butternut squash soup. Butternut squash and cool weather go together like they were made for each otherwhich, really, they were. I was so happy to find butternut in stock again, and came home to make my favorite soup.

    My butternut squash soup is ultra creamy and full of complex roasted butternut squash flavor. This recipe has become a smash hit with readers, receiving a 5-star rating from well over 500 reviews!

    This traditional butternut squash soup will round out your fall and winter meals. Serve it with grilled cheese sandwiches and salads through the end of winter. Keep it in mind for the holidays, too. I designed this soup to complement typical Thanksgiving fare, like green beans and mashed potatoes.

    This easy butternut squash soup recipe is also a great make-ahead option. In fact, it tastes even better the next day. Lets get to it!

    Why Roasting The Squash Makes It Better


    Roasting the squash in this preparation intensifies the flavors and natural sugars the caramelized edges get so yummy and brown that I want to start eating it the minute it comes out of the oven!

    Dont be fooled by the short ingredients list. I packed in plenty of flavor by adding homemade chicken broth and roasted carrots plus sage and nutmeg, two classic autumn spices.

    Read how to make homemade bone broth with my tutorials: stovetop/slow cooker and Instant Pot.

    I roast my veggies just like this ^^ and they come out fine but they take a bit longer. If you want them to roast in 45 minutes or so, roughly chop them into chunks.

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    How To Blend Butternut Soup

    This is when the soup deviates from other butternut squash soups. You usually have two options, and I dont recommend either of them:

  • You can add the remaining ingredients to the pot and then try to blend it with an immersion blender, which inevitably leaves the soup disappointingly gritty.
  • You can very carefully transfer hot soup to a blender in batches, which is always a little harrowing but yields creamier results.
  • I found a better way with this soup. Were going to use a stand blender, since it yields creamier soup .

    Heres the gist: Instead of warming all of the ingredients in the pot, simply transfer scoops of roasted butternut squash and sautéed shallot and garlic to the blender. Then, pour in the vegetable broth and remaining ingredients. Blend it until its ultra creamy.

    What Is The Best Way To Blend Soup

    You can blend this soup with an immersion blender, regular blender, or even a food processor.

    Make sure to be very careful when blending soup in a regular blender. If you are blending hot soup, it can lead the blender to steam up or build pressure which can result in the top popping off. To avoid that, here are our tips for blending hot soup in a regular blender.

    Allow the soup to cool for a few minutes if you can. Its best not to take this right off the stove/instant pot/crockpot and put it in the blender. Give it a few minutes uncovered/off heat to release some steam.

    Blend the soup in batches. Its probably best to divide this in half and blend it 1/2 the batch at a time. By doing this youre leaving room in the blender for the soup to move around.

    Remove the center cover from the blender and cover with a towel instead. Most blender tops have a removable plastic piece in the center. Take this center piece out and put a clean dish towel over the opening while blending. . Doing this allows the steam to vent out and prevents pressure from building up in the blender. Make sure to hold your hand over the dish towel to avoid it from moving/splattering.

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    What To Serve Up Alongside Dairy

    Wondering what to pair with this dish for dinner? Boy, have I got the ideas for you!

    First, try pairing it with a melty sandwich like the ham and cheese I mentioned above! You could also go the salad route, pairing it with something like Fall Harvest Salad or Pear Salad, or keep things veggie filled by enjoying a side of Cauliflower Wings.

    Is Butternut Squash A Bad Carb

    How-To: Creamy Butternut Squash Soup ~ a Gluten Free Recipe

    Heck no! Yes, butternut squash contains carbs. But heres what it also packs:

    The butternut squash is rich in Vitamins A and C plus potassium. Just 100 grams of this autumn squash has over 200% of your daily value of Vitamin A. And the same serving size has over one-third of your daily Vitamin C.

    Remember that getting carbs from most vegetables means youre also getting fiber, plant pigments, and water all in the package that nature put together for you. Dont be afraid of butternut squash and other higher carb veggies. Or fruit for that matter.

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