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The Most Amazing Butternut Squash Soup

September 29, 2022 By Julie Lanford MPH, RD, CSO, LDN

Print

The Most Amazing Butternut Squash Soup

Print Recipe
  • 1 medium butternut squash, cut in half, seeds scooped out
  • 1 large shallot, diced (or use ½ medium onion)
  • ½ cup almonds, soaked, drained, skinned *or use blanched almonds
  • 4 cups vegetable broth
  • 1 can full fat coconut milk
  • ½ teaspoon cinnamon
  • ½ teaspoons nutmeg
  • ½ teaspoon dried thyme
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon ground sage
  • Avocado oil
  • Sea salt and pepper to taste
  • Author: Angela Dennison, RD, Wellness House

Ingredients

Scale
  1. Preheat oven to 425 F. Cut butternut squash in half, scoop out seeds (set aside seeds to roast later!). Place both halves on a baking sheet lined with parchment paper (skin side down). Rub a small amount of avocado oil on each half, sprinkle with salt and pepper and bake for 45-60 minutes or until fork tender. Take out of the oven and allow to cool.
  2. Warm soup pot over medium heat with avocado oil. Once warm, put diced shallots in. Allow to cook ~3 minutes, stirring frequently. Add all seasonings, pepper, salt, stir to coat and sauté for 2 more minutes.
  3. Scoop out ¾ of the squash, add to soup pot along with coconut milk, almonds, mix well and allow to simmer for 3 – 5 minutes. Add broth and allow to simmer for 15 – 20 minutes.
  4. Allow soup to slightly cool. Blend soup in blender (blend in batches!). Add soup back into pot on low heat – taste and adjust seasonings as preferred.
  5. Take the remaining ¼ roasted squash bit by bit and add into soup while squishing/softening with your fingers. Stir into soup.
  6. Enjoy

Notes

For more tips, substitutions, etc. and Angela’s instructions, check out our cooking class with Angela here!

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Recipe compliments of Angela Dennison, Oncology Dietitian and Nutrition Program Manager at Wellness House!

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Filed Under: Main Dish, Recipes

This post may contain affiliate links for products I recommend. This means if you click on a link and purchase a product, Cancer Services, Inc. will receive a small percentage of the sale at no extra cost to you. We use these proceeds to support cancer patient direct services and community education in the Triad area of North Carolina. For more information, view our disclosure policy.

Comments

  1. Bonya Tredway says

    September 29, 2022 at 12:12 pm

    Hello…do you know the nutrition value of this soup? Like how much carbs, fiber, sugars, etc??

    • Julie Lanford MPH, RD, CSO, LDN says

      October 7, 2022 at 9:39 am

      it will depend on what specific ingredients you use and how much you eat. I’ll ask Angela if she has any calculation on it based on her recommended ingredients.

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