Butternut Squash Soup

Great for the fall! A pressure cooker and an immersion blender (both very affordable for most) make this recipe even easier to make. Not only is this recipe hearty and delicious, it is also vegan! Packed with nutrition and bursting with flavor, this soup will have you licking the bowl and wanting more. Keep warm during those fall evenings with this butternut squash soup recipe

Note: You will need a pressure cooker and a blender for this recipe.


2 cups vegetable stock

4 cloves garlic, peeled and minced

1 carrot, peeled and roughly chopped

1 Granny Smith apple, cored and roughly chopped

1 medium (about 3–4 lbs.) butternut squash, peeled, seeded and diced

1 white onion, peeled and roughly chopped

1/2 teaspoon salt

1/4 teaspoon freshly-ground black pepper

Pinch of ground cinnamon and nutmeg

1/2 cup canned (unsweetened) coconut milk


Step 1: Preheat your oven to 400 degrees Fahrenheit.

Step 2: Skin your butternut squash, cut off the ends, and cut it in half the long way.

Step 3: Remove the seeds with a spoon.

Step 4: Place on a baking tray and coat it with avocado oil.

Step 5: Once the oven is at 400 degrees place the butternut squash in and roast for 25 to 30 minutes.

Step 6: Remove and let it cool down until you can handle it with your hands.  

Step 7: While the squash is cooling, place all your other ingredients except for the coconut milk, in a pressure cooker. Mix with a spoon.

Step 8: Roughly cut your butternut and add it to the pressure cooker.

Step 9: Set the pressure cooker on soup setting and cook for approximately 15 to 20 minutes keeping the steam in the pressure cooker.

Step 10: Once complete, remove the lid and place an immersion blender in the pressure cooker to blend everything together.

Step 11: If you don't have an immersion blender you can also put all of your ingredients in a regular blender to blend once it cools down.

Step 12: Add in your coconut milk and stir in.

Step 13: Enjoy.

Servings: Approximately 4

Calories 282

Fat 2 grams

Carbohydrates 66 grams

Fiber 11 grams

Sugar 18 grams

Protein 7 Grams