Butternut Squash Soup

Eat | August 31, 2019

Butternut Squash Soup

by Carrieann Gillert

Fall is right around the corner with crisp mornings and chillier evenings. What is the perfect healthy food to warm you up at night? Homemade Butternut Squash Soup! Our recipe uses a slow cooker or crock pot, cuts out the fat and replaces it with extra flavor…enjoy!

Prep Time: 20 minutes

Total Time: 4-5 hours

Serves: 4


  • 3 cups of organic, no or low-sodium vegetable broth
  • 1 small yellow onion; finely chopped
  • 1 medium to large butternut squash; peeled, de-seeded and cubed
  • 2 to 3 carrots peeled and chopped
  • ½ 15 oz can of organic pumpkin puree
  • 2 TBS of pure maple syrup
  • ½ TSP cracked black pepper (more to taste)
  • 1 TSP of olive oil
  • Pinch of nutmeg


  1. Peel, de-seed and cube the butternut squash
  2. Finely chop the yellow onion
  3. Chop the carrots into chunks
  4. Add all of the above ingredients to the slower cooker or crock pot
  5. Finally, add vegetable stock, cracked pepper, olive oil, nutmeg, maple syrup and pumpkin puree
  6. Set the slow cooker or crock pot to low for 5 hours or to high for 4 hours
  7. Once the ingredients are cooked, use a hand blender to blend to the desired consistency


Roast the butternut squash the night before to add a roasted flavor (cut squash lengthwise, removed seeds, place flesh-side up in a baking dish). Roast for 45 minutes at 375º and let cool. Scoop out the flesh and store in an air-tight container in the refrigerator until the next morning.

For a richer soup, combine 2/3rd cup of soymilk and 1/3rd cup of olive oil. Slowly add ½ of the soymilk / olive oil mixture while blending the other ingredients together.

If a hand blender is not available, use a regular blender.