As the crisp autumn air settles in, there’s nothing quite like a bowl of creamy butternut squash soup to wrap you in warmth. It’s like a hug in a bowl—rich, velvety, and deeply comforting. (And let’s be honest, anything that cooks itself in a slow cooker while you binge-watch your favorite series is a win in my book!)
Steps
- Lightly coat a large slow cooker with nonstick spray. Heat olive oil in a saucepan over medium heat, add chopped onion, and cook until soft and fragrant, about 8-10 minutes. Transfer the sautéed onion to the slow cooker.
- While the onion cooks, peel the butternut squash using a vegetable peeler. Trim the ends, cut it in half lengthwise, scoop out the seeds, and dice into 3/4-inch cubes. Add the cubes to the slow cooker.
- Add diced apples, vegetable broth, salt, nutmeg, black pepper, and cayenne pepper to the slow cooker. Cover and cook on LOW for 6-8 hours or on HIGH for 3-4 hours, until the squash and apples are tender.
- Pour in 3/4 cup of coconut milk and blend the soup until smooth using an immersion blender. Alternatively, transfer the soup carefully to a blender or food processor in batches to puree, then return it to the slow cooker.
- Adjust the consistency of the soup with additional coconut milk if desired, and season to taste with more salt or spices. Serve hot, garnished with your choice of toppings, such as Greek yogurt or toasted pumpkin seeds.
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 medium yellow onion, chopped (about 1 1/2 cups)
- 2 medium butternut squash, approximately 6 pounds in total
- 2 medium apples, cored and roughly diced (use a mix of sweet and tart varieties)
- 2 cups low-sodium vegetable broth or low-sodium chicken broth
- 1 teaspoon kosher salt
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground black pepper (or use white pepper for a milder taste)
- 1/4 teaspoon cayenne pepper
- 3/4 cup light coconut milk (can use up to 1 1/2 cups from a 14-ounce can)
- Toasted pumpkin seeds
- Chopped fresh sage
- Coconut cream, coconut yogurt, or regular nonfat Greek yogurt.
Nutritional Values
Calories: 1240kcal | Carbohydrates: 248g | Protein: 24g | Fat: 32g | Saturated Fat: 16g | Sodium: 2664mg | Potassium: 6240mg | Fiber: 40g | Sugar: 80g | Vitamin A: 159856IU | Vitamin C: 336mg | Calcium: 784mg | Iron: 16mg
FAQ
- Can I use frozen butternut squash for this soup?
- Yes, you can use frozen butternut squash. You can either thaw it in the fridge overnight and pat it dry before proceeding with the recipe or add the frozen cubes directly to the crockpot and extend the cooking time.
- What can I use as a substitute for coconut milk in the soup?
- If you prefer not to use coconut milk, you can substitute it with chicken or vegetable stock. For a richer texture, consider using a combination of stock and half-and-half.
- How can I make this soup spicier or more traditional?
- To add more spice, try adding more cayenne pepper. If you prefer a classic butternut squash soup without spice, simply omit the cayenne.
- How should I store and reheat the butternut squash soup?
- Store the cooled soup in an airtight container in the refrigerator for up to 5 days. To reheat, warm it in a pot over medium-low heat on the stove or use a microwave-safe bowl and heat gently. Add a splash of broth if needed to thin the soup.
- What are some good garnishes for butternut squash soup?
- Toppings like Greek yogurt, toasted pumpkin seeds, or fresh sage make excellent garnishes. They add protein and a burst of flavor to the soup.
Tips
- Sauté the Onion First: Taking the time to sauté the onion before adding it to the slow cooker enhances the soup’s flavor by giving it a deeper, richer taste. This extra step is worth it for a more well-rounded flavor profile.
- Adjust the Spice Level: If you prefer a milder soup, you can omit the cayenne pepper. For those who enjoy a bit of spice, consider adding extra cayenne or trying the Spicy Butternut Squash Soup variation.
- Use Frozen Butternut Squash: If you have frozen butternut squash, you can add it directly to the slow cooker. Just be sure to extend the cooking time to ensure it cooks through, or thaw it overnight in the refrigerator for a quicker cook time.
- Customize Your Toppings: Enhance the soup with optional toppings like a dollop of Greek yogurt or toasted pumpkin seeds for added texture and protein. Fresh sage can also add a lovely aromatic touch.
Equipment
- Programmable Slow Cooker – Essential for cooking the soup over several hours.
- Sharp Chef’s Knife – Necessary for chopping ingredients like butternut squash and onions.
- Immersion Blender – Useful for pureeing the soup directly in the slow cooker.
- Ladle – Helps in serving the soup and transferring leftovers without mess.
- Cutting Board – Important for safely and efficiently preparing the ingredients.
