Autumn Recipe: Nourishing Butternut Squash Soup

Written by Mary Vance

Fall means winter squash: butternut, delicata, acorn, pumpkin, buttercup (to name a few of my favorites). These squash are very high in vitamins A and C, and are good sources of fiber. Their richly colored flesh tells you they're a great source of antioxidants and carotenoids.

I love butternut squash and use it in warm salads, roasted and topped with coconut butter and cinnamon, or in this nourishing butternut squash soup that's super easy to make and keeps well for leftovers. In addition to the butternut, this soup is chock full of nutritious veggies like celery, onion and carrot. I also use my mineral-rich homemade bone broth as the base of the soup to sneak in even more minerals and gut-healing gelatin and collagen. You could use vegetable stock if you prefer.

Nourishing Autumn Butternut Squash Soup


  • 1 sweet onion, chopped
  • 2 ribs celery, diced
  • 2 carrots, chopped
  • 1 large butternut squash, peeled, seeded and sliced
  • 1 large green apple, peeled
  • 2 tsp or so ghee or coconut oil
  • 1 -2 cups (less for thicker soup) vegetable stock or bone broth


Wash and chop everything. In a large saucepan over medium heat, melt ghee or coconut oil and add onion, carrot and celery. Cook 5-10 minutes, until onions are slightly caramelized (add broth to prevent sticking if necessary).

Add squash and a little broth (don’t add too much unless you want thin soup — you can always add more later) and cook till tender, about 15 minutes.

Next, add apple and cook until everything is tender, an additional 5 minutes (about 20 minutes total).

Pour everything into the blender and puree till smooth (you’ll probably have to work in batches), adding more broth to desired thickness. Or if you’re lucky enough to have an immersion blender, puree until it's as smooth as you like. You can add some full fat coconut milk for added richness.

Add spices to taste: sea salt, pepper, cinnamon, nutmeg, ginger. Top with toasted nuts or coconut butter, or a drizzle of coconut oil if desired. Enjoy!

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