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Easy Butternut Squash Soup

I made this easy soup for my college kid to take back to school. I froze individual servings in re-used Virginia and Spanish peanut butter tubs! This is easily converted to an instapot recipe. Use the soup setting instead of the stove top. I'd still slow roast the veggies for flavor though. This is a pretty sweet soup. If you'd prefer it more savory, swap out some of the spices and remove the coconut milk. Try taking out the cinnamon and nutmeg and swapping in sage and thyme finishing with more vegetable stock and butter/olive oil. Recipe is Vegan, Gluten Free and Dairy Free as written. ~ Jen G.


  • 1 medium sized Butternut Squash

  • 1 small unpeeled yellow onion

  • 1 unpeeled shallot

  • 4 unpeeled garlic cloves

  • 2 tablespoons olive or coconut oil

  • cinnamon

  • nutmeg

  • turmeric

  • 2 - 4 cups of vegetable stock

  • coconut milk to taste

  • salt and pepper


  1. Preheat the oven to 450°F and line a baking sheet with parchment paper.

  2. Halve the butternut squash and scoop out the seeds.

  3. Place squash cut side down, unpeeled onion, shallot and garlic on the baking sheet.

  4. Roast for 30 to 45 minutes, or until everything is soft. You may need to take things out at different times.

  5. On the stove, heat up a small amount of oil on medium high. Add spices and stir so they do not burn. Remove pan from heat when you start smelling the spices.

  6. Scoop the squash from the rind and squeeze the onions, shallots and garlic from their papery skins. Don't worry about being perfect when getting the squash out. You can eat squash peel and will never notice if you miss a bit.

  7. Off the heat, add the squash, onions, shallots, garlic and 1 cup of stock. Return to the heat. Mash with a potato masher or blend with a stick blender. (You can also blend in a high speed blender in batches)

  8. Add more stock to get the soup slightly thicker than desired consistency.

  9. Finish with up to a cup of coconut milk.

  10. Season to taste and serve.

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