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Butternut Squash


  • 1 medium butternut squash (about 2-3 lbs), peeled, seeded, and cubed
  • 1 large onion, diced
  • 2-3 cloves garlic, minced
  • 1 medium carrot, peeled and diced
  • 1 medium apple, peeled, cored, and diced
  • 4 cups vegetable or Chicken broth
  • 1 cup coconut milk or heavy cream
  • 2 olive oil
  • 1 teaspoon ground cumin
  • 1/2 ground cinnamon
  • Salt and to taste
  • Optional: a pinch of nutmeg, for added warmth
  • Optional: fresh herbs like thyme or sage for garnish


  1. Start by peeling, seeding, and cubing the butternut squash. Dice the onion, mince the garlic, dice the carrot, and prepare the apple.
  2. In a large pot, heat the olive oil over heat. Add the diced onion and sauté until translucent, about 5 minutes. Add the garlic and sauté for another minute.
  3. Stir in the ground cumin and cinnamon, and sauté for another minute to release the flavors.
  4. Add the cubed butternut squash, diced carrot, and diced apple to the pot. Stir to combine with the onions and spices.
  5. Pour in the vegetable or chicken broth, making sure the ingredients are covered. If they're not, add a little water.
  6. Bring the mixture to a boil, then reduce the heat to low and simmer for about 20-30 minutes, or until the butternut squash and carrots are tender.
  7. Use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup to a blender in batches and blend until smooth. Be careful when blending hot liquids; allow the soup a bit if using a stand blender.
  8. Stir in the coconut milk or heavy cream and bring the soup back to a gentle simmer. Season with salt and to taste. Add a pinch of nutmeg If using.
  9. Ladle The soup into bowls and garnish with fresh herbs like thyme if desired.
Butternut Squash
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