Cozy Butternut Squash Soup

Butternut squash is one of my all-time favorite soups – of course many traditional recipes use heavy cream but you will find none of that here! Even though this recipe is free of dairy, it’s still super thick and creamy in texture – just how it should be! Butternut squash is an amazing fall fruit – full of vitamin A, C, B6, and magnesium! The hemp seeds pump-up the protein making this a complete meal on its own topped with a sprinkle of raw cashews.

butternut Squash Soup
Yield: about 4 bowls


  • 1/2 butternut squash
  • 1 tbsp coconut oil
  • 1 onion
  • 1 large carrot
  • 6 cups organic veggie stock (try out my homemade recipe!)
  • 3 cloves garlic
  • 1 tsp nutmeg
  • 1 tsp cloves
  • 1 tsp cinnamon
  • 2 tsp sea salt
  • 6 tbsp real maple syrup
  • 1 cup hemp seeds
  • Sprinkle of cinnamon and raw cashews to serve


Chop the butternut squash in half length wise and clean out the seeds and gunk from the middle. Brush the inside with coconut oil and then wrap each half individually in tin foil. Bake in the over on 350 degrees or on the BBQ on medium heat for about 45 mins, flipping them over half way through. It should be soft enough so a fork easily passes through.

Meanwhile, fry onions in coconut oil in a stainless steel frying pan until tender and bring veggie stock to boil in a separate large pot over medium heat. Add carrots and boil under until they are tender, about 10-15 minutes. Remove from heat and cover until the squash is ready.

Once the squash is cooked, scrap the ‘meat’ out of one half and add it into the pot, along with the fried onions and all of the other ingredients. (Save the other half of the squash for another recipe – like my stuffed butternut squash). Now blend away either using an immersion blender if you are lucky enough to have one, or in a regular blender in batches. Give it a taste see is it needs anything – maybe a little more salt of maple syrup.

Be careful not to bring it back to a boil at this point – boiling the garlic and the hemp seeds will destroy many of their amazing health properties!

When serving sprinkle with a little more cinnamon and top with raw cashews for a little crunch.

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One Response to “Cozy Butternut Squash Soup”

  1. November 5, 2014 at 4:21 am #

    Great site. Plenty of useful information here. I’m sending it to several friends ans also sharing in delicious. And of course, thanks for your effort!

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