Butternut Squash Soup

Prep Time: 20 minutes

Cook Time: 20 minutes

Number of servings: 12

Per Serving99 calories

Fat1 g

Carbs24 g

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Protein2 g

Butternut Squash Soup


  • 1 good sized butternut squash (about 3-4 pounds), peeled and cubed=about 10 cups
  • 2 cups of small diced carrots
  • 1 1/4 cup of diced celery
  • 2 cups of diced onions
  • 2 tbsp minced garlic
  • 2 cups of chopped apples (I didn’t peel, as skins have extra fiber, but your choice)
  • 6 cups of water
  • 1/2 tsp of pepper (to taste)
  • 1 1/2 tsp salt (to taste)
  • 3 tbsp dried sage (don’t omit-gives depth of flavor!)
  • 1-2 cups almond milk (I added 1 cup to serve the first night, and added a little more when I reheated the second night)


  1. Place onions, garlic, celery, sage into pot, along with a few tbsp of water. Sauté until onions have softened. Alternatively, you can skip this and just add everything to the pot at once.
  2. Add remaining ingredients, except almond milk and bring to a low boil. Turn heat down and simmer until squash has softened.
  3. Using a stick blender (or a regular Vitamix) puree soup until creamy texture. If using a regular blender, be careful to vent, as steam could cause a build up in pressure and explode the top (we don’t want all of our hard work ruined with a squash covered ceiling! Best to do this in batches).
  4. Eat and enjoy, or freeze in quart containers for another day. We served this with pizza night and another time with corn muffins.


Nutritional Benefits:

• LOW in calories, no fat or cholesterol: perfect for heart health and diabetes

• Gluten Free & Vegan-great for decreasing inflammation in the body

• Good source of fiber-4.6g/serving; helps with digestive health, lowers risk of many cancers, regulates blood sugar

• Packed with Potassium, 663 mg/serving: lowers cholesterol levels & cancer risk, regulates blood pressure and kidney function

• Antioxidant Vitamin A- 355%/serving: important for skin, eye, bone and dental health, helps blood pressure and cholesterol regulation

• Antioxidant Vitamin C 58%/serving; needed for immune health and function

• Good source of Calcium-13%/serving-excellent for bone and dental health, plant-based sources are better absorbed by the body

• High in Vitamin B-complex vitamins, squash is great at regulating blood sugar levels

Tell us what you think of this plant-based recipe because we’d love to know.  

This article was republished with permission from foodrevolution.org.

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