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Butternut squash avocado soup recipe

Butternut squash avocado soup recipe

  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Squash soup
  • Butternut squash soup

A velvety smooth soup without any cream added.

1 person made this

IngredientsServes: 4

  • 30g butter
  • 1/2 onion, minced
  • 2 garlic cloves, minced
  • 1 butternut squash, peeled and seeds removed, diced
  • 1L water
  • 1 ripe avocado
  • salt and pepper

MethodPrep:15min ›Cook:30min ›Ready in:45min

  1. Heat butter in a pot and add onion Fry for 8 minutes over low heat. Add garlic and fry for a further 2 minutes.
  2. Add squash and water and bring to the boil, then simmer till the squash is tender, 15 to 20 minutes.
  3. Remove from the hob. Peel avocado and remove stone. Add to soup and puree till smooth. Salt and pepper to taste and serve.

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Butternut Squash Soup

Butternut squashes are best from early fall through winter. Due to a hard outer skin, I often roast squash to make curried sweet and sour squash during early fall (my family loves this dish), but these days I am all about soups. In-fact, I wanted to make an avocado soup today when my husband begged me to stop.

How can I stop? Its just beginning of fall and this wonderful season is to enjoy and be creative with soups and stews. If you happen to visit - Soup Section on ChefDeHome, you’ll know I am more of a clear soup person because that’s what my husband loves most. However, this fall, I am trying to feed him some pureed or chunky hearty soups and stews. We will see how it goes.

Today’s soup is flavorful, sauteed and pureed Butternut Squash Soup with tang from sun-dried tomatoes. Serve this soup hot with sour cream, pepper, and a rustic bread to dip in, if desired.

With this recipe, I am starting a Fall Soup Series you will see a lot of hearty soups and stews on ChefDeHome for days to come.

Pairing Ideas:

Butternut Squash Soup


  • 1/4 Cup Sun-dried Tomatoes
  • 1 & 1/2 lbs Butternut Squash
  • 1 tbsp Lemon (juice)
  • 1 tsp Cumin Seeds
  • 1/2 Cup Yellow Onion (small diced)
  • 2 Garlic (cloves - chopped)
  • Salt and Black Pepper (per taste)
  • 1 tbsp Ginger (fine chopped)
  • 2 tbsp Unsalted Butter
  • Sour Cream (to serve - optional)


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Roasted Butternut Squash Soup

With winter weather approaching, I wanted to perfect butternut squash soup that was not only easy to make but also incredibly delicious.

After a few trial runs, I reached the perfect intersection of minimal effort and maximum flavor. Let us show you how easy it is to make this seriously dreamy butternut squash soup that’s perfect for the holidays and beyond.

This 10-ingredient soup starts with roasting the squash, carrots, onion, and garlic to enhance their natural sweetness and maximize flavor. We also tested just sautéing the vegetables in a pot for ease, but the flavor was nowhere near as rich and complex.

Once roasted, the veggies are transferred to a Dutch oven or pot with vegetable broth, coconut milk for creaminess, and cinnamon for a hint of warm spice. And for even more fall flavor and heat, we like to add a little nutmeg and cayenne. That’s it! Simplicity at its finest.

Once the flavors have melded together, the soup is puréed to a creamy and luxurious texture.

And optionally, for a contrast of textures, we like topping it with croutons (gluten-free as needed) and/or toasted pumpkin seeds.

We hope you LOVE this butternut squash soup! It’s:

Subtly spiced
& Delicious!

It’s the perfect side dish for the holidays and beyond! It pairs well with other sides and/or nearly any main. We think it would pair especially well with our Vegan Lentil Nut “Meatloaf”, Radicchio Salad with Cashew Ricotta Dressing, and/or Roasted Brussels Sprouts with Balsamic Reduction.

Butternut Soup Recipe For Baby

Soup is the perfect food for babies and this smooth and fruity butternut soup will particularly appeal to babies who object to lumps in their food! It’s just as delicious served cold as it is hot – meaning it is an ideal dish for your baby at any time of year.

Butternut squash is very popular as a baby food… and with good reason.

It’s an excellent source of vitamin A (in the form of beta-carotene), potassium, fibre, vitamin C and manganese. It also contains omega-3 fatty acids, folate, copper, B vitamins and pantothenic acid!

Squash is a wonderfully versatile food and their are many ways you can prepare it for your baby.

This butternut soup recipe includes a hint of fresh orange juice, for a truly delicious result.

Although the ingredients are safe for babies from 6 months of age, you should not prepare this butternut soup for your baby until he has been safely introduced to all the ingredients separately.

You will need:

8 oz (1 cup) butternut squash, peeled and diced

1/2 apple, peeled and diced

6 fl oz (3/4 cup) milk (you can use breast milk or formula if you prefer)

3 tbsp fresh orange juice (optional – this is a small amount, but if your baby is sensitive to citrus then you can simply leave it out)

Garlic Makes Everything Better

The first thing you’ll want to do before anything else is rinse off your lentils and coriander. After setting them aside, place your butternut squash in a roasting pan. One of the main reasons why I love using butternut squash for making homemade soups is because it’s such a tasty and nutrient-dense type of squash. It’s packed full of essential nutrients like vitamins B6, C, and E, iron, potassium, magnesium, and manganese. Butternut squash is also a rich source of carotenes, which are converted into vitamin A by your body. (1)

Drizzle your squash with two tablespoons of olive oil, and then start prepping your garlic by cutting off the tops of the heads and peeling their outer skin off. Drizzle the garlic with some olive oil as well before wrapping it in heavy-duty foil. Both garlic and olive oil are perfect complementary ingredients to along with the butternut squash when making this recipe. Both ingredients provide quite a bit of protection against heart disease, as they’ve both demonstrated cholesterol lowering properties. (2)(3) That doesn’t even begin to take into consideration the immense amount of flavor they add to the soup, especially in the case of the garlic.

Bake the garlic together with the butternut squash in the roasting pan for about 30-35 minutes. While they’re baking, you can add the remaining olive oil into a large pot and then start cooking your onion. When you consider that onions are a member of the same Allium family as garlic is, it should be no surprise that it offers some pretty similar benefits, including the ability to help lower your cholesterol. (4)

Next, add in the celery, lentils, bone broth, and water into the pot and bring the soup to a low boil. Cover with a lid and leave it cook for about 15-20 minutes. Squeeze the softened garlic into the pot before finally adding in the roasted butternut squash and cooking the whole thing for a few more minutes. To finish everything off, transfer the mixture into an immersion blender, puree until smooth, and then stir in a bit of chopped parsley. Sprinkle a bit extra chopped parsley on as a final finishing touch when serving and enjoy!

Additional methods to make healthy Whole30 Butternut Squash Soup

Either over Stovetop and using a slow cooker, you can make this butternut squash sou the most convenient way for you.

Originally, this recipe came along because I had meal prepped roasted butternut squash and leftover roasted apples from my Roasted Apple Brussel Sprout Recipe.

Quick and Easy Chocolate Walnut Mug Brownie

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17 Butternut Squash Recipes of Your Dreams

Warm squash soup to soothe the soul. | Love and Lemons

1. Butternut Squash Soup

Stay warm this winter with a hearty bowl of butternut squash soup. This vegan recipe is perfect for batch cooking. Enjoy it with a chunk of bread or an ooey-gooey vegan grilled cheese sandwich.

Linguine never tasted so good. | Cookie and Kate

2. Squash Linguine

This butternut squash linguine is equal parts creamy and delicious. Top this dish with some of your favorite veggies and serve with a side of bread for a satisfying meal.

Curry is served. | Munch Meals by Janet

3. Squash Curry With Spinach

Your average curry recipe never looked — or tasted — as good.

Roasted squash and everything nice. | Minimalist Baker

4. Roasted Stuffed Butternut Squash

This vegan recipe is the perfect combination of savory and sweet. Butternut squashes are roasted to perfection and stuffed with quinoa, kale, and mushrooms. Nutritious and oh-so-comforting, whip this dish up to impress this holiday season.

Servings sizes don’t count. | It Doesn’t Taste Like Chicken

5. Butternut Squash Pasta

Featuring a creamy sauce made with butternut squash, onions, garlic, vegetable broth, and seasoning — you’ll be wishing you made this dish sooner.

Your whole family will love this vegan mac n’ cheese. | Nora Cooks

6. Butternut Squash Mac and Cheese

If you’re looking for a nutritious meal your kids —and you!—will love, look no further than this delectable macaroni and cheese. The best part of this recipe is you don’t need any dairy to make it!

Serve this recipe for dinner or dessert. | Gimme Delicious

7. Cinnamon Roasted Squash

For a mouthwatering dish that you can enjoy for both dinner and dessert, this cinnamon roasted squash recipe is it. It’s quick and easy to prepare and can be whipped up using only six ingredients: squash, olive oil, brown sugar, ground cinnamon, black pepper, and salt.

Try this Italian-style recipe. | The Hidden Veggies

8. Butternut Risotto

This Italian-inspired recipe is the ultimate vegan comfort meal. The recipe features Arborio rice, which is a starchy, Italian short-grain rice. This creamy vegan risotto includes green onions, garlic, and taste-bud pleasing seasonings like turmeric. Just make sure you leave some room for dessert.

Lasagna for dinner, anyone? | Ambitious Kitchen

9. Butternut Squash Lasagna

Put your squash to use this winter in a vegan lasagna. With lay ers of garlic tahini tofu cream sauce, squash, and spinach, it’s sure not to disappoint.

Try this nutritious squash bowl. | A Mindfull Mom

10. Butternut Squash Rice Bowl

This Mexican-style squash rice bowl recipe is perfect for a hearty and nourishing lunch on-the-go. You can easily whip this plant-based meal up in just minutes using only six ingredients: squash, vegetable broth, brown rice or quinoa, salsa, baby kale, and taco seasoning. Of course, you can always customize it with your favorite veggies. Sharing is optional.

Enjoy these vegan tacos any day of the week. | Avocado Pesto

11. Butternut Squash Tacos

You just found your new favorite meal. These soft corn tortilla tacos are filled with savory, smoky squash, chipotle black beans, red onions, lime juice, and creamy avocado crema. You’ll want to eat them on Tuesdays and every other day of the week.

Baked squash and vegan cheese… need we say more? | Rainbow Plantlife

12. Cheesy Baked Squash

Your holiday meal just got better with this cheesy baked butternut squash recipe. Baked to a golden perfection, the squashes are filled with a cheesy garlic Alfredo sauce and spinach.

Burritos are always a good idea. | Oh She Glows

13. Black Bean and Butternut Squash Burritos

These protein-packed burritos are so good you just might want to eat two. Serve alongside chips and guac for a satisfying meal the whole family is sure to love.

Dessert is served. | Flora and Vino

14. Butternut Squash Brownies

Round out your vegan meal with a delicious vegan hot fudge brownie sundae for dessert. This one-bowl brownie recipe features squash puree in lieu of eggs. Aside from the squash, you only need five other ingredients to make these chocolatey treats: peanut butter, maple syrup, almond flour, cocoa powder, and mini chocolate chips. Serve these delicious brownies alongside a few heaping scoops of dairy-free vanilla ice cream and top with vegan hot fudge and sliced bananas for the dessert of your dreams.

Layers upon layers of vegan goodness. | Jamie Geller

15. Butternut Squash Shepherd’s PIe

Your classic vegan shepherd’s pie recipe just got a serious upgrade. With a creamy serving of mashed potatoes over veggies like mushrooms, carrots, leeks, and squash, of course — it’s the perfect comfort meal to make this fall.

Take your hummus up a notch. | The Healthy Maven

16. Roasted Squash Hummus

Take your average hummus recipe to the next level this holiday season. This roasted squash recipe combines the traditional flavor of hummus with the winter fruit for a creamy, dip that’ll have you going in for seconds (and thirds!).

Sharing is Optional | The Veglife

17. Butternut Bread

If you’re a fan of pumpkin bread, you’re going to love this butternut squash bread recipe. It features roasted squash seasoned with pumpkin spice seasoning and brown sugar for good taste. In lieu of eggs, this recipe calls for applesauce. Enjoy with the family, or indulge in it all by yourself.


In a large stockpot, melt the butter over medium-low heat. Add the onion and carrot and cook for about 5 minutes, or until the onion is tender. Sprinkle the vegetables with the flour and, stirring constantly, continue cooking for 3 minutes. Remove the pot from the heat and add the chicken stock. Add the squash, garlic, and parsley, and simmer, covered, for 45 minutes. Set aside to cool for 10 minutes. In a blender or food processor, purée the mixture until smooth, in batches. Return the soup to the pot, add the milk, cream, and syrup, stir to incorporate, and heat through. Garnish with parsley and black pepper.

Make Ahead: This soup can be prepared up to the purée stage, covered, and refrigerated for 4 days or frozen in an airtight container for 1 month. To use: For each serving, combine ½ cup of the thawed purée, 2 tablespoons of milk, 2 teaspoons of cream, and 1 teaspoon of maple syrup, then heat through.

Detoxifying, Creamy Butternut Squash Soup

have you ever met someone at baggage claim and thought, i think we could be friends…and a year or two later you’re belly laughing in vail and planning new business ventures together?!

Yea, I’m not sure how that happened, but lucky me. and lucky you because my beautiful baggage claim friend, Stacie, just happens to be a dietitian who’s sharing her detoxifying, creamy butternut squash soup recipe. it’s a nourishing creamy soup, loaded with natural detoxifying superfoods.

Before we dish up I want to introduce Stacie Hassing and her business partner Jessica Beacom — two powerhouse, real food dietitians who’ve teamed up to create The Real Food RDs, a healthy food blog that’s big on flavor and short on ingredients . Stacie’s also the mastermind that helped co-create my Nourish 30 Day Meal Plan.

and if you haven’t noticed, her food photos are drool-worthy and worth a follow over on her facebook and instagram.

Now back to the creamy soup recipe. This is the perfect recipe to enjoy during the chilly days of fall and winter. It’s a creamy soup, plump-full of nourishing and natural detoxifying superfoods that will warm you up and make you feel good inside and out!

The combined ingredients, such as ginger, curry powder, turmeric, butternut squash, kale, are rich in antioxidants and anti-inflammatory properties. This soup makes for a very satisfying addition to any meal as it provides 7 gram of fiber and a good source of healthy fats from the avocado.

For an added nutrient bonus, dietitian Stacie recommends using bone broth or stirring in 1-2 tbsp. collagen hydrolysate to your bowl before eating. These two ingredients provide a wholesome source of gut-healing nutrients. This soup is also vegan and paleo friendly .

You can find more nourishing recipes just like this one over at The Real Food RDs. They’ve got your Thanksgiving dinner table covered too get all the recipes you need to gear up for the holiday’s with their free Thanksgiving Side Dishes ebook.

O and did I mention I’m partnering with these two gut-health gurus to create a 7-Day Real Food Detox. More details coming soon!