My version of butternut squash soup – I think I have made this for almost every meal prep client I’ve ever worked with- it’s a classic!
Plus, it’s so easy to make vegan, vegetarian, autoimmune friendly, dairy-free… and it can store in the fridge & freezer for a long time without losing the delicious taste and texture 🙂
Boost this recipes nutritional benefit by pairing it with fresh herbs (like cilantro), high quality fats (like avocado) and high quality fermented foods (like gluten-free sourdough bread) when serving.
- 1 Butternut Squash, cut in halved, scooped out & peeled
- 2 large yams, peeled & cut in large chunks
- 3-4 cups carrots, rinsed & roughly chopped (could use cauliflower instead to keep it low-glycemic)
- 1 onion, diced
- 4 garlic cloves, crushed
- 4 tbsp melted coconut oil
- A pinch of finely ground Himalayan Salt, Fresh Cracked Pepper, Cumin, Cinnamon, Nutmeg and any other herbs of choice
- Toss all of these (except the butternut squash) items together in one big bowl until well coated and set aside with butternut squash
- 2 – 4 fresh sprigs of rosemary, sage, parsley, fennel and/or thyme
- 2 inch piece of fresh ginger, peeled
- 1/2 fresh lemon, peeled
- 2 bay leaves
- A pinch of cumin seeds
- 1 – 2 tsp freshly cracked pepper and himalayan salt
- 1 – 2 drops fennel DoTERRA essential oil (optional)
- 6 cups filtered water
- Bring to a boil on the stove and lower to a simmer to make “broth”
- 1 can coconut milk
- 1/4 cup ghee, butter or coconut oil
- 1 tbsp ground turmeric + fresh cracked pepper
- 2 – 4 tbsp maple syrup (optional)
- 1 tsp cayenne (optional)
- Preheat oven to 450F
- Place the butternut squash on a baking sheet and add the bowl of veggies to the baking sheet, surrounding the squash and using some of the garlic/onion to stuff into the scooped out hole of the squash and add a small square of butter to each one.
- Roast in the oven for 30 – 45min or until squash and vegetables are soft to touch but not burnt! Check the veggies at 20min and remove any small pieces that may be getting too cooked.
- While the veggies are cooking, check on the broth. Allow it to simmer on low-med heat until the veggies and fully cooked. Once the veggies are ready to be added, scoop out any unwanted larger herbs from the broth (I usually like to scoop out some of the ginger chunks, any lemon rind and bay leaves).
- Add all of the remaining ingredients to the pot – coconut milk, spices/herbs, any additional ingredients such as maple syrup and the roasted veggies.
- Cover with a lid and let cook/simmer over low-medium heat for another 20-30min until all ingredients are well blended.
- Taking small batches, transfer 4 – 6 cups of the soup at a time to a blender and blend on high until smooth. Continue this process until all of the soup is blended.
- Boost this recipes nutritional benefit by pairing it with fresh herbs (like cilantro), high quality fats (like avocado) and high quality fermented foods (like gluten-free sourdough bread) when serving.
I’ve shared this recipe as a video on my Instagram – let me know if you give this one a try!!
Heidi MacAulay, R.H.N.
“Eat more plants. Do more yoga. Read more books.”
Learn more about me, my credentials or how to work with me here!