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A big bowl of vibrant butternut squash soup swirled with cream and garnished with toasted pumpkin seeds, crushed pepper flake and a few sprigs of fresh parsley.

Warming Roasted Butternut Squash Soup (With Apple)

Recipe By : Michelle McCowan
5 from 1 vote
This Warming Roasted Butternut Squash Soup is the perfect energy-building winter dish. Seasoned with a blend of warming spices, roasted garlic, onion and apple, this soup is full of flavour and is sure to nourish you from the inside out!
Pin Recipe
Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Dietary DF, GF, Nut Free, Soy Free, Sugar Free, Vegan
Season(s) Autumn, Winter
Difficulty Moderate
Yield 8 Cups / 2 Quarts


  • 1 medium-large Butternut Squash (or 2 small (about 4 lbs))
  • 2 cups Vegetable Broth
  • 2 cups Dairy Free Milk (I like using Coconut, Tigernut or Oat)
  • 3-4 Garlic Cloves
  • 1 medium Onion
  • 1 Red Apple
  • 2 - 3 tablespoon Cold Pressed Olive Oil or Avocado Oil
  • 1 teaspoon Himalayan Salt
  • ½ teaspoon Nutmeg
  • ½ teaspoon Ground Cumin
  • ¼ teaspoon Turmeric Powder
  • ¼ teaspoon Ground coriander
  • Dash of Cinnamon
  • Dash of Pepper


  • Preheat your oven to 350°F and line a large baking sheet with unbleached parchment paper. Next, peel the outer skin of 1 medium butternut squash (about 4 lbs). Once the butternut is peeled, chop off the ends and carefully slice it in half, longways. I find it easiest to lay the squash down and start cutting at the top (where it's skinnier). Then, slowly work the knife down to the bottom (where it holds the seeds). You can watch the video below to see how it's done.
    After the squash is sliced in half, scoop out the guts and seeds. If the squash is fresh, you can save the seeds to roast. However, if the squash has been stored for a few months, it's best not to consume the seeds. Instead, you can wash and dry them for planting in the spring or discard them into the compost.
    Next, chop the butternut squash into cubes (about 1 inch thick) and spread evenly on the baking sheet. Then, chop 1 medium onion into quarters and place on the baking sheet with the squash.
    Press 3 - 4 garlic cloves with the back of a knife and peel off the skin. Evenly disperse amongst the squash and onion.
    Finally, Chop and core 1 red apple into quarters. Then add to the baking sheet with the squash, onion and garlic.
  • After you've spread the squash, onion, garlic and apple on the baking sheet, drizzle with 1 - 2 tablespoon extra virgin olive oil or pure, cold-pressed avocado oil. Place in the oven and roast for 30 - 40 minutes. Or until the squash is tender enough to poke a fork through with ease.
    Once roasted, remove from the oven and let stand for a few minutes to cool before handling.
  • When cool enough to handle, scoop the roasted squash, onion, garlic and apple into a large soup pot. Measure in ½ teaspoon nutmeg, ½ teaspoon ground cumin, ¼ ground coriander and ¼ teaspoon turmeric powder. Next, add a dash of pepper and a sprinkle of cinnamon.
  • Then, pour in 2 cups of vegetable broth and 2 cups of your milk of choice. I like using tigernut, coconut or oat. Place over medium heat and bring to a rolling boil. Simmer for 20 - 25 minutes (or until the squash begins to fall apart at the touch). Keep stirring often to prevent the squash from sticking to the bottom.
    Once the squash is falling-apart-tender, stir in 1 teaspoon himalayan salt. Then remove the pot from the heat and allow the soup to cool for a few minutes before handling.
  • Once your soup is cool enough to handle, you can either blend it with an emersion blender or toss it in your regular blender. If you prefer it on the creamier side, use a good, high-speed blender, like a Vitamix. However, if you prefer it more like a purée, an emersion blender is the key.
  • If your soup needs to be reheated after blending, heat over medium-low and stir often. Once it begins to steam, or reaches your desired temperature, remove from the heat and serve.
  • To make this Butternut Squash Soup even more warming, I love garnishing it with a sprinkle of crushed pepper flakes. And of course, cultured cashew yogurt, roasted squash or pumpkin seeds and a few sprigs of fresh parsley or microgreens.


I find red apples of any kind work the best (I usually use red delicious or gala). In my experience, Granny smith apples tend to overpower the other flavours in the soup. I also find granny smith apples add a bit too much sweetness for my liking. And on that note, if you prefer no sweetness at all, you can always omit the apple altogether.

Watch the Video!


Serving: 1cup | Calories: 127kcal | Carbohydrates: 8g | Protein: 2g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 557mg | Potassium: 138mg | Fiber: 1g | Sugar: 5g | Vitamin A: 385IU | Vitamin C: 7mg | Calcium: 91mg | Iron: 1mg
Total Servings : 8 cups
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