Name: Butternut Squash Soup with Apple (Vegan)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 tablespoon avocado oil; 3 cups butternut squash (peeled and cubed); 3 apples (peeled and cubed); 1/2 red onion (diced); 3 garlic cloves (minced); 1 tablespoon sea salt; pinch black pepper; 5 cups vegetable broth; 1/3 cup almond milk; 1 teaspoon ground cinnamon; 1/4 teaspoon ground nutmeg

It is crisp outside, and you feel like warming up with a bowl of soup. This creamy vegan butternut squash soup with apple is calling your name! Made with whole, seasonal, and nourishing ingredients, whip together this soup in only 45 minutes, and serve as an appetizer or dinner the whole family will love.

Ingredients needed to make butternut squash soup with apple

Butternut squash
Apples
Avocado oil
Garlic
Red onion
Sea salt
Black pepper
Vegetable broth
Ground cinnamon
Ground nutmeg

Step by step instructions to make butternut squash soup with apple

Step 1: Add the avocado oil, butternut squash, apples, red onion, garlic and salt and pepper to a large pot. Cook over medium to medium-high heat until the onions become fragrant and tender, about 10 minutes.

Step 2: Add in the broth, and cover. Let it simmer for 30 minutes until the butternut squash and apples are soft.

Step 3: Once cooked, puree everything with an immersion blender. Alternately, transfer mixture to a blender and blend until smooth. (You may need to do it in two batches so the blender isn't overflowing.)

Step 4: Return the pureed soup to the pot and stir in the almond milk, cinnamon, and nutmeg. Serve immediately while warm, and feel free to garnish with some fresh parsley and pumpkin seeds. Enjoy!

Helpful tips for making this soup perfectly

Meal prep ahead of time and pre-cut and slice the butternut squash, apples, and onion.
Use an immersion blender to puree the ingredients. If you don't have an immersion blender, let the soup ingredients cool for 10 minutes, then transfer to a high powered blender. Blend for 1 minute until it's fully smooth.
If you prefer chunkier soup, omit blending completely.
This recipe works well with chicken broth and regular heavy cream if you prefer or only have dairy or animal-based products on hand.
This soup keeps up to 1 week. Reheat in a pot on the stovetop or microwave safe glass bowl.

Health benefits of butternut squash and apples

Eating seasonal, whole, unprocessed foods is one of the best ways to support optimal health. This soup is a great fall recipe. Butternut squash is an excellent source of provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium, and manganese (source).
Apples and butternut squash are high in antioxidants, which may decrease disease risk for heart disease, cancer, and mental decline (source).
Cinnamon and nutmeg are contain natural anti-inflammatory and antibacterial properties.
We use a wonderful app called HuePets, created by HueTrition, to encourage my children to eat their fruits and veggies at every opportunity. My kids scan their real time fruits and veggies in the app, and then it allows them to feed their Huey pet. As he grows, it unlocks coins and access to prizes and rewards, with the ultimate goal of empowering them to eat their fruits and veggies and understanding the importance of nutrition in a fun way. The app is totally FREE for on both the App Store or Goolge Play, so you should absolutely click here to download and try it out with your kids.

If you like this recipe, try these too!

If you’ve tried this butternut squash soup with apple, or any other recipe on the blog, please let me know how you liked it in the comments below. I absolutely love hearing from you! You can also FOLLOW ME on Instagram, Pinterest and Facebook, for more nourishing recipes like this, and behind the scenes cooking and holistic wellness tips!

📖 Recipe